Deep Breathing Practices and OT Spotlight
With World Health Day being April 7th this year, we certainly can all appreciate the importance of focusing on our own health. It might seem difficult to know where to place your efforts to increase you or your family’s overall health, but a little bit of mindfulness goes a long way. One way to practice mindfulness is through breathing exercises. Many occupational therapists and physical therapists will use deep breathing techniques like diaphragmatic breathing to assist in their goal of creating the highest level of independence possible for the lives of their patients. A common question from parents is, just what is occupational therapy and how does it work? April is occupational therapy month, so we will open up this question to help everyone understand what it is and how it can help!
What is Occupational Therapy?
Many people are surprised to hear that children participate in occupational therapy, because we usually associate the term "occupation" with jobs adults perform. However, there is a broader view of "occupations" that include children's activities such as playing, learning and socializing with friends.
Working primarily with children, Tilton’s Therapy For Tots helps clients develop these necessary skills so their transition into adulthood becomes a path to an independent and rewarding life. Our pediatric Occupational Therapists provide evaluation, intervention and consultation in the following areas:
Fine Motor/Handwriting Skills
Play & Socialization
Sensory Integration
Organizing and Planning their Motor Skills
Oral Motor Functioning
Self-Help & Hygiene
Mental Health
Adaptive Equipment Modifications
Environmental Adaptations for Home and School Settings
Visual Motor Integration
Safety awareness
Vocational Skills
One reason many families choose Tilton’s Therapy is the ability of our team to incorporate the whole family into therapy to allow for the greatest potential of therapeutic progression. Because therapy takes place in the home, everyone can be involved and assist in continuing the practices learned for the best outcomes.
To learn some interesting quick facts about OT, check out our resource that dives a little deeper into occupational therapy along with some highlights at-a-glance.
Why Deep Breathing Practices?
Deep breathing is an excellent coping skill to teach and practice with children of all ages since they can use it in all situations to assist their body in self-regulation. And these practices are not just beneficial for the little ones to learn!
Diaphragmatic breathing is commonly called belly breathing or abdominal breathing. That fight or flight response in your body is related to the way your body is breathing. Chest breathing, as opposed to diaphragmatic breathing, can’t expand the rib cage in the same way that it can when it involves the diaphragm. Practicing this type of deep breathing can have many positive effects on your whole body. Some of the ways it benefits your body is of course, helping you relax, which will reduce the effect of the stress hormone, cortisol. Stress really takes a toll on your immune system and leaves you more susceptible to illness as a result. In addition, your heart rate and blood pressure can be lowered, which can create a sense of calm within both your mind and body.
How to Practice Deep Breathing
Deep breathing is an exercise you can do anywhere, at any time. To get started, you’ll just want to be in a comfortable position, like sitting or lying down somewhere flat. Focus on relaxing your body starting with your head and shoulders. Place one hand on your belly and one hand on your chest as you start to notice your breath and how your abdomen moves with each inhale or exhale. Take inhales through your nose slowly and think about the air going down into your abdomen. As you breathe in, make sure you are letting your belly expand and feeling it rise and fall. As you exhale, purse your lips like you are whistling and let the air come out through your mouth.
This process should be repeated many times to guide you to a place of calm. While deepening and lengthening your breaths is helpful for creating space within your body, be conscious of making them even. Counting while breathing can be a helpful way to maintain an even inhale and exhale.
With so much worry and concern about our health during this time, it is easy to panic and reach levels of high anxiety. Those anxious feelings can enhance anything you might experience, so if you feel tightness in your chest, these kinds of calming exercises can help. It is important to remember that while navigating these uncertain times and help your family cope with heightened anxiety and nervousness.
There are many ways to make these deep breathing exercises a little more interesting or fun for the little ones. In one of our printable activities, you can find a few new ways to change things up as you continue your practice. You might enjoy putting a toy or favorite stuffed animal on your belly to watch it rise and fall, or maybe try to use a pinwheel to watch your exhale make it spin. Find this printable and all of our free resources to learn, play, and continue your child’s development.
Stay in Touch
Looking for more ideas you can do at home together? Check out all of our activities you can print out and follow along. With each, you’ll learn about what developmental aid it offers so you can tailor your play to suit your needs best. Sign up to receive our newsletter and get them delivered to your inbox once per month! You can also get social with Tilton’s Therapy on Facebook, Instagram, or Twitter to follow along each month.
