A simple and effective breathing technique designed to promote relaxation and calmness, Figure 8 Breathing involves visualizing the shape of the number 8 on its side while breathing in a rhythmic pattern. Because it resembles the number 8 lying on its side, it is sometimes referred to as Lazy 8 Breathing or Infinity Breathing, mirroring…
5 Finger Breathing
Of all the breathing techniques in our self-regulation series, the one we explore in this post not only benefits adults but also resonates with children. Simple yet powerful, 5 Finger Breathing is a mindfulness exercise that combines deep breathing with the tactile sensation of your fingers. Mindfulness is being fully present in the moment without…
4-7-8 Breathing
As we continue to explore calming strategies, we take a look at the 4-7-8 Breathing technique, an exercise designed to promote relaxation, reduce stress, and induce calmness. Developed by integrative medicine practitioner Dr. Andrew Weil, this technique’s simplicity makes it practical for everyday use as a powerful tool for managing stress, anxiety, and promoting overall…
Box Breathing
In this first installment of a 5-part series on calming tools, we introduce Box Breathing. Also known as Square Breathing or Tactical Breathing, Box Breathing is a powerful technique used to enhance focus, reduce stress, and promote relaxation. Derived from ancient yogic practices, Box Breathing has gained popularity in various disciplines, including military training, sports,…
Image Rehearsal Therapy
As a parent, witnessing your child struggle with recurring nightmares can be heart-wrenching. Image Rehearsal Therapy (IRT) offers a cognitive-behavioural technique that empowers your child to transform their nightmares into neutral or positive experiences, fostering a sense of control and promoting better sleep. Here’s how you can guide your child through this transformative process: Step…
Grief & Bereavement
Losing a loved one is one of the most difficult and challenging experiences a person can endure in their lifetime. For a child, navigating such loss can be especially bewildering and overwhelming. Grief is inevitable; we will all encounter it in our lives, and each person copes with it differently. How a child is supported…
Progressive Muscle Relaxation
Progressive Muscle Relaxation (PMR) is a widely used technique in psychotherapy and stress management. Developed by American physician Edmund Jacobson in the 1920s, the method aims to reduce muscle tension and promote relaxation throughout the body by systematically tensing and then relaxing different muscle groups. The order in which you engage the muscle groups during…
Butterfly Hug
There is a simple yet powerful technique to ease stress and restore balance in both body and mind – the Butterfly Hug. When life becomes overwhelming, and your nerves are on edge, this method can be your go-to solution. By interlocking your thumbs and placing your hands on your sternum, you initiate a calming practice…
Sleep Hygiene
How are the little dreamers handling the days after a lengthy break? If they (or you!) are still tossing and turning with the challenge of readjusting to early mornings, here are some strategies in a handy acronym to ensure the whole family slides back into the cozy routine of everyday life, without losing any Zzzs:…
Positive Affirmations
Positive Affirmations are statements or phrases that one can repeat to oneself with intent and repetition to promote and instill a positive belief or mindset. By focusing on the positive aspect of a situation, we can become more optimistic and reduce negative thought patterns. Affirmations can also be used with breathing techniques or a hand…