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En Mindfulness in The Classroom - Breathing Techniques by Slidesgo

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0% found this document useful (0 votes)
74 views36 pages

En Mindfulness in The Classroom - Breathing Techniques by Slidesgo

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yixuan4900
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Mindfulness in the classroom:

BREATHING
TECHNIQUES
TABLE OF CONTENTS

01 02 03
About Breathing The aim of
mindfulness techniques breathing
You can describe what the You can describe what the You can describe what the
section consists of here section consists of here section consists of here
01
ABOUT
MINDFULNESS
CONCEPTS
● Mindfulness means paying full attention. It is often confused
with meditation. While meditation requires many years of
practice and means reaching a very elevated state of
consciousness and plenitude, mindfulness is western meditation.
● Through different tools it allows us to put consciousness into the
things that we do at any moment. Although there are many
mindfulness techniques, tools and activities, the main tool used
by this discipline is breathing awareness.
● The proposed techniques are to be used in the classroom but they
can also be carried out at home.
BENEFITS
Some of the benefits of breathing awareness exercises:

01 Improves breathing capacity

02 Relaxes the nervous system with the activation of the parasympathetic


system

03 Improves attention and concentration

04 Helps to reduce anxiety levels


02
BREATHING
TECHNIQUES
BEE BREATH

01 02 03
Sit on the floor with legs crossed and Cover your ears with your index Breathe through your nose
back straight (if necessary, lean your finger, pushing the earlobe inwards
back against the wall) or on a chair (so you don't hear any external sound)
and close your eyes
BEE BREATH

04 05 06
Breathing out through your nose and Repeat steps 3 and 4 up to 5 times Carry out normal breathing and repeat
with your mouth closed (lips together another 2 or 3 times
but without clenching your teeth),
make a bee humming sound
BEE BREATH
The aim is to feel the vibration relaxing the nervous
system. It can be used as a game with small children,
pretending we are bees. For adults, try and leave a gap
without breathing between breathing in and breathing out
(count to one, the gaps without breathing cannot be too
long).
DIAPHRAGMATIC BREATHING

01 Sit on the floor with legs crossed and back straight (if necessary, lean back against the wall) or on a
chair or lie on your back.

02 Palm of your right hand on your abdomen and your left hand on your chest.

03 Before you start, breathe in through your nose as deeply as you can, then breathe out through your
mouth.

04 Breathe in through your nose counting to 4 and note how your right hand is raised (your left hand
remains still, your chest does not move).

05 Breathe out through your nose counting to 8 and note how your right hand comes down (your left
hand remains still, your chest does not move).
DIAPHRAGMATIC BREATHING

● Times 4-8 are orientative.

● What matters is to try to ensure that breathing out lasts twice as long as
breathing in (we can breathe in counting up to 3 and breathe out counting up to 6,
for example).
● With young children, we can try leaving a teddy bear on the abdomen instead of
their right hand: the aim is for them to see how the teddy bear rises and falls at the
breathing rate and this helps them to concentrate.
FULL OR COMPLETE
BREATHING
● The steps are the same as the previous one, but in this case
breathing must be felt in 5 (or 4) areas: abdomen, ribs, chest,
collarbone and face (the last one is optional)
● When you breathe in, feel how the five zones expand from
bottom to top (in the order stated) and when you breathe out,
note how they gradually empty in the opposite direction
● Once again, as previously, try and breathe out for double the time
03
THE AIM OF
MINDFULNESS
BREATHING
IMPROVING BREATHING TO IMPROVE
CONCENTRATION

● Aim: to be aware of breathing and carry out appropriate breathing.

● As we grow, we stop using our diaphragm to its maximum capacity, leading to breathing with short
exhalation which causes hyperventilation.

● This reduces the amount of oxygen that reaches our brain, which prevents it from functioning properly,
thus causing an increase in anxiety levels, as well as concentration problems.
● It is important to be creative to adapt activity to the age group.

● Take into account whether any student has a medical condition preventing
these practices. If they do, adapt the activity to the student in question; for
example, we can just ask him/her to count his/her breaths.

● If any students gets dizzy, he/she should stop doing the exercise straight away
or should do it lying down or lying down on the floor.

● The right atmosphere for relaxation can be achieved with dim light and
relaxing background music.
THANKS!
Do you have any questions?
[email protected]
+34 654 321 432
yourwebsite.com

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