if you’ve been a reader of the ot toolbox website for long, you’ve probably seen our many deep breathing exercises. let’s explore the science of what’s going on with this breathing tool…and try out a few powerful relaxation breathing strategies. relaxation breathing is a mindful approach at deep breathing as a strategy for resetting the body. this slow approach to deep breaths resets the nervous system so that we can calm the body. the breath is then held for a count of 7, and then breathed out for a count of 8. during the time when the breath is held for a count of 7, you will notice that you can feel your lungs and ribs continue to expand. when that expansion occurs, the fibers in the lungs stretch. the ribcage expands more during this period, offering greater proprioceptive input, and activating the vagus nerve, which has a relaxing effect. breathing out for a count of 8 has the same impact, where the longer breath period again moves the ribcage in a downward motion.
in this relaxation strategy, the tongue rests on the roof of the mouth for a simple reason: this tongue posture ensures that the individual is breathing in and out through the nose. also, when one is breathing with the tongue on the roof of the mouth, the tongue adds proprioceptive input through the palate in a calming manner. here’s why that is important: when breathing in and out with the tongue on the roof of the mouth, nose breathing is enabled, and the parasympathetic response results in relaxation. hopefully, these relaxation breath strategies have offered some explanation on how deep breathing in both the 4, 7, 8 method, nose breathing, and breathing with the tongue on the roof of the mouth are powerful relaxation breath tools to use in self-regulation and coping. need help with self-regulation in a calm-alert, ready-to-go state, so they can learn, play, and function? these deep breathing exercise cards includes 113 different deep breathing exercises that can be printed and used in therapy, home programs, the classroom or at home. colleen beck, otr/l is an occupational therapist with 20 years experience, graduating from the university of pittsburgh in 2000. colleen created the ot toolbox to inspire therapists, teachers, and parents with easy and fun tools to help children thrive. want to collaborate?
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occupational therapists can help teach people to perform these restful activities, such as specific relaxation techniques. several authors report success in an occupational therapist or physiotherapist can provide further information/advice on breathing exercises and breathlessness. page 7. 7. progressive muscle listen to these easy to follow along to guided relaxation, imagery, and meditation techniques to help you relax. you can listen to one or listen to all of them,, relaxation techniques for stress, relaxation techniques ppt.
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