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 the symbol it represents.<\/p>\n
THE STEPS<\/strong><\/p><\/blockquote>\n
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- Get Comfy:<\/strong> Sit or lie down comfortably with your back straight and your shoulders relaxed.<\/li>\n
- Visualize the Figure 8:<\/strong> Close your eyes and visualize the shape of the number 8 on its side.<\/li>\n
- Inhale as You Trace the First Loop:<\/strong> As you inhale slowly and deeply through your nose, trace the first loop up the right side, down, and around towards the centre.<\/li>\n
- Exhale as You Trace the Second Loop:<\/strong> Exhale slowly and completely through your mouth as you trace up the second loop to the left, down, and around towards the centre.<\/li>\n
- Repeat:<\/strong> Cross the centre and continue this rhythmic pattern of inhaling and exhaling, following the shape of the figure in your mind. Pause momentarily each time you cross the centre.<\/li>\n<\/ul>\n
Figure 8 Breathing doesn’t typically emphasize specific counts, allowing you to set a personal pace that is comfortable. You’ll also find variations of this technique showing different starting points or directions within the loop. However, its effectiveness isn’t determined by such details. The focus is on achieving rhythmic, intentional breathing and promoting relaxation and mindfulness through visualization. Just keep that steady rhythm going, and you’ll tap into the benefits of Figure 8 Breathing, no matter how you twist and turn within the loop of infinity.<\/em><\/p>\n
WHY IT WORKS<\/strong><\/p><\/blockquote>\n
Focus and Relaxation:<\/strong> The visual aspect of tracing the figure 8 helps focus your mind and calm your thoughts, promoting relaxation.<\/p>\n
Deep Breathing:<\/strong> By inhaling deeply and exhaling fully, Figure 8 Breathing encourages proper oxygen exchange, reducing stress and tension in the body.<\/p>\n
Rhythmic Pattern:<\/strong> The rhythmic pattern of the breathing technique helps regulate the nervous system, promoting a sense of calmness and well-being.<\/p>\n
HOW TO ENCOURAGE CHILDREN TO JOIN YOU IN THIS PRACTICE<\/strong><\/p><\/blockquote>\n
Make it Fun:<\/strong> Use playful language and encourage your child to imagine fun shapes or objects while practicing Figure 8 Breathing. Here’s an example:<\/p>\n
“Imagine you’re a superhero tracing the path of your superpower infinity symbol! With each breath, feel your superhero strength grow as you follow the magical loop.”<\/em><\/p>\n
Lead by Example:<\/strong> Practice Figure 8 Breathing yourself and invite your child to join you. An example could be asking them to help you<\/strong><\/em> calm down from a dysregulated state:<\/p>\n
“I’m feeling really frustrated right now, and I heard about a breathing exercise that could help me calm down. Will you be my breathing buddy and do it with me?”<\/em><\/p>\n
Use Visual Aids:<\/strong> Draw the shape of the figure 8 on paper or use props like ribbons to help children visualize the pattern while breathing.<\/p>\n
Keep it Short and Simple:<\/strong> Children often have short attention spans, so start with brief sessions of Figure 8 Breathing and gradually increase the duration as they become more comfortable.<\/p>\n
Praise and Encourage:<\/strong> Offer praise and positive reinforcement to encourage your child’s participation and make the practice enjoyable.<\/p>\n
If you find that videos help your child follow, this short one might do the trick:<\/strong><\/p>\n