9 months ago

Worksheets and Resources

Module 2 – Control

Module 2 – Control Tool Three things … 3 things that make you happy … 3 things that make you angry … 3 things you love ….. 3 things that make you sad … 3 things that stress you…. 3 things that worry you … Copyright©Lindy Wheeler 2011 All rights reserved Photocopyable Resource

Module 3 – Input Tools Diaphragmatic (Belly) Breathing Take a few minutes to do this exercise whenever you feel tired, unfocused, overwhelmed or stressed. You can do it sitting at your desk or even standing in a shopping queue. Focusing on your breathing even just for a few seconds will calm, soothe and ground you. Belly breathing is quite different to normal unconscious breathing. Belly breathing is deep. It causes your belly to push out rather than your chest to rise up. Your diaphragm is a muscle at the bottom of your ribcage that separates your chest and abdomen. It pulls air in and gently massages your internal organs in a rhythmic soothing way. This is how we breath naturally as children but we forget to how to do it as we grow up. Learning how to reconnect with this slow deep breathing quickly relieves stress and anxiety. It triggers your parasympathetic nervous system which rests and relaxes you. At first it will feel unnatural but the more you practice the easier it will become. Here’s how to get started: 1. Stand or sit up straight with your shoulders back and down and open your chest 2. Place your hand on your belly and breath in through your nose trying to expand the bottom of the lungs as much as possible. If you’re doing it right your hand will move out as your belly expands. 3. Pause for a second or two and let your lungs really benefit from being filled with air 4. Exhale slowly through your mouth. Make your out breath twice as long as your in breathe if you can. 5. Don’t forget to breath in through your nose (this warms and filters the air) and out through your mouth slowly. 6. Repeat 5-10 times. 7. Try do do this as often as you can during the day to keep yourself calm, soothed and balanced. Use belly breathing at bedtime to help you get off to sleep. Lie on your back with your head and neck supported and a pillow under your knees. Put your hand on your belly and breath in deeply through your nose and out through your mouth. Just gently focus on your breath and before you know it you’ll be sound asleep. Copyright©Lindy Wheeler 2011 All rights reserved Photocopyable Resource

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