During challenging times, it’s important to remember what we already know. Our children need us to stay regulated so we can help them through co-regulation.
Today I’ll be sharing the second of three steps in a sequence called “Take Three Steps in the Right Direction.” If you missed the first step, you’ll find it here.
As you practice these steps, you’ll discover that it only takes a moment to shift to a more regulated state. Fortunately, today’s step is as easy as breathing.
Take a moment now to simply shift your attention to your breath.
Following your breath as you inhale and exhale settles the mind, and calms the body.
Don’t worry about doing it just right. You already know how to do this. We simply need to remember. As you focus on your breath, your breathing will becomes more regulated.
Regulating your breathing regulates your heart rate; regulating your heart rate regulates your blood pressure. This is far more beneficial than you might imagine—and it will help you regulate your emotions as well.
Breathing is one of the body’s natural ways of regulating emotions. As we breathe out stress and anxiety, we can breathe in contentment, compassion and calm.
Now take another moment to simply shift your attention to your breath. If you breathe through your nose, notice the air flowing in and out of your nostrils.
You may find it helpful to rest one hand on your abdomen as you inhale and exhale. You may find it helpful to place your other on your heart as you shift your attention to the rhythm of your breath.
Just taking three breaths will help you shift out of a more reactive state to one that is more responsive to the needs of those around you.
You’ll recall that this tool is called “Take Three Steps in the Right Direction.”
The first step is to take three (or more) literal steps in the right direction, which you can do while walking, or as you’re seated in your chair. The second step is to focus on your breathing.
While these steps are simple enough for a child to learn, they’re profound enough to change your relationships with yourself and those you love. We simply need to remember them.
I’ll be sharing the third simple step tomorrow. Until then, please practice this simple step and share your experiences in the comments below.
