Back To School Tools

For many, it’s that time of year again...too early mornings, dashes out the door, homework, extracurriculars, new school, new friends, new teachers.....back to school we go! We all know that kids have so many more demands of their time and talents then previous generations. Here, I offer a few tools for their toolboxes, and yours, to navigate the ups and downs of life.

Remember to BREATHE
Remember when Grandma told you to stop and count to 10....to take some deep breaths....and calm down? Worked, didn’t it? Well...most of the time! In my experience, calming and utilizing the breath is one of the easiest and most effective ways for kids to manage their emotions. Children of any age can reap the benefits of learning to use these yogic breathing techniques.
With any breathing technique it is important that the rib cage is expanding fully and the chest lifting slightly on the inhale. The chest should relax and the rib cage soften into the torso on the exhale. If the lower ribs and belly are not expanding on the inhale, this could be an indication of shallow “chest breathing” and could have the opposite effect of exciting the sympathetic nervous system rather than quieting it.

             * Count it out: Breathe in to the count of 5, up to a count of 8, and then slowly exhale
                counting so that the inhale and exhale are of equal length. Gradually work up to 
                extending the exhale one to two counts longer than the inhale. Repeat until you begin
                to feel more calm and centered.

• Ocean Breath (Ujjayi Breath): Inhale slowly and fully through the nose then exhale slowly and fully, also through the nose, while gently constricting the muscles in the back of the throat. The sensation is that of a long, slow sigh as you exhale that sounds  something like the ocean. Use this breath to relieve frustration or anxiety quickly. Try this breath when winded from physical exertion, exhaling through the mouth to release excess heat and allow the breath to recover faster.
• Brain Boost!: After lunch energy lag? Try taking 5 quick “sniffing” breaths through the nose and then slowly and smoothly exhaling. Do this several times to perk up your brain! 
• You know those short, jerky breaths we take when we’ve been crying? Ease your breath back into its rhythm by controlling the exhale. Once you are able to smooth and lengthen your inhales, the breath becoming less jerky, change to practicing Ocean Breath.

More and more our kiddos are expected to sit most of the day with limited conversation or interaction with their peers. Recess is often extremely short or non-existent with limited access to nature or the outdoors. Is it any wonder they come home like a tightly wound spring ready to bounce all over the place?! The last thing most kids want to do is sit still and do more school work. Here are a few more suggestions for helping your kiddos shake off the day. 

           *  For crying out loud let them talk! Have you ever timed how long your kid can talk without pausing
               after they get home from school? Try it, it’s enlightening! Usually they have been holding this in all
               day. Give them the gift of your attention and let them get it out. Kids of all ages really want and need
               to be heard. 

• Give them space to be loud and move around or go outside and run when they get home. Encourage them to kick off their shoes and play barefoot in the grass or dirt! 
• On the other hand.....if they come home completely exhausted, give them some space to chill, take a nap, zone out with a book, or yes, a video game. That homework is not going anywhere! 

• Kid have a crap day? Throw on some tunes, crank it up and dance around! Kid not in the mood for that? Grab some pillows or dump dirty laundry in the floor. Pillows are awesome punching bags and my kids used to love to stomp a huge pile of dirty clothes. By the end of it we were either laughing or crying together. It feels good to get to release! 
• Encourage your child to participate in a sport that they love or ride their bike to help release excess energy from the day.
• Find a kids yoga class or share your own practice with your kids. They will reap the same benefits that you do and learn to more successfully manage their stress. 

Some days, it won't matter what tools you’ve amassed or what tricks you pull out of the hat. These are the days we must remember, with compassion, how it was for us. Upon reflection, things may have seemed simpler then, but while in the midst of a challenging day, I don’t remember there being anything simple about it, do you? We are only gifted with our little ones’ childhoods for just a short while. Hug your dear ones often, tell them they are awesome, show them that you love them. 
I wish you and your precious ones a smooth and easy transition into a fabulous new school year. On the days when you lose your toolbox and forget your hardhat, pause and remember to breathe. 

Bright Blessings!
Clarissa