Breathe Right, Learn Better!

Essential Breathing Techniques for Enhancing Student Performance

Breathing is an automatic function of the body, but conscious control over it can significantly enhance physical, emotional, and cognitive well-being. Teaching students how to harness this power through specific breathing techniques can lead to improved concentration, reduced stress, and better overall health.

“Take a deep breath and let it all go.”
Oprah Winfrey, The Oprah Winfrey Show, 2001

Let’s explore four practical breathing techniques, their rationale, impacts, and the situations where they can be most effectively utilized. Okay, let’s breathe!

1) Deep Breathing, The Foundation of Relaxation

Technique:
Deep breathing, also known as diaphragmatic breathing, involves slow and deep inhalations through the nose, allowing the lungs to fill completely, followed by long, controlled exhalations through the mouth.

Rationale:
This technique encourages full oxygen exchange and is effective in reducing the heart rate and lowering blood pressure, promoting a calm state.

Impact:
Deep breathing is particularly beneficial in managing everyday stress, reducing anxiety, and improving focus and attention in educational settings.

Ideal Situations:
Students can use this technique before exams to alleviate anxiety, during study sessions to maintain focus, or any time they feel overwhelmed.

2) 4-7-8 Breathing: The Stress Buster

Technique:
This involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling slowly for 8 seconds.

Rationale:
The 4-7-8 breathing acts as a natural tranquilizer for the nervous system, slowing down heart rate and promoting a sense of calm.

Impact:
It helps in managing acute stress, improves sleep quality, and can quiet down the mind before or after challenging tasks.

Ideal Situations:
This technique is best used in stressful situations, such as before a challenging exam or presentation, or in the evening to promote restful sleep.

3) Equal Breathing: Balance Your Mind

Technique:
Equal breathing involves inhaling and exhaling to the count of four, five, or six, depending on personal comfort, through the nose.

Rationale:
By balancing the breath, this technique helps harmonize the nervous system, leading to emotional and physiological equilibrium.

Impact:
Equal breathing can enhance concentration and steadiness, making it useful for maintaining focus during lengthy lectures or intensive study periods.

Ideal Situations:
Ideal during study sessions or classes to help students stay centered and attentive.

4) Lion’s Breath: Release Tension and Refresh the Mind

Technique:
Inhale deeply through the nose, then exhale forcefully through the mouth while sticking out the tongue and making a ‘ha’ sound.

Rationale:
Lion’s Breath is useful for relieving tension in the chest and face, which are common areas where stress accumulates.

Impact:
It can quickly invigorate the mind, relieve stress, and help to break the ice in more interactive or collaborative class settings.

Ideal Situations:
This technique is great for use during breaks to help clear the mind or in moments when students feel physically or mentally bogged down.

Just Breathe!

Integrating these breathing techniques into the daily routine of students can lead to substantial benefits in their academic performance and overall well-being. Educators and parents should model and encourage the practice of these techniques, fostering an environment where students can learn to manage their stress and enhance their learning capacity through the simple act of breathing.

Continue this learner-centered journey and learn more about culturally responsive and sustaining approaches to assessment in one of our latest books, Amplify Learner Voice through Culturally Responsive Assessment. Develop a Restorative Heartset and Mindset and renew your organization’s commitment to restoring and growing from the inevitable harm and struggle both students and educators experience.