A great breathing exercise that I encourage clients to do is the 4-7-8. Four: you’re going to inhale: 1, 2, 3, 4. You’re going to hold it for seven: 1, 2, 3, 4, 5, 6, 7. And then you’re going to let it out from eight: 1, 2, 3, 4, 5, 6, 7, 8. This is a great technique for those struggling with anxiety, panic attacks, and depression and it is a great relaxation technique. If you have children and they struggle with anxiety and they need some breathing techniques as well, there’s a great exercise called the starfish: you tell the child to open their hands wide like a starfish and then they’re going to trace with their other finger – each finger. As they go up, they inhale. As they go down, they exhale. Inhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale. And they can do it about four times, three times – as many times as you think that it will help them – usually three times and they’re tired. This is a great exercise to teach them to also start regulating their emotions as well. I hope you give it a try.
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