How breathing techniques can improve students learning experience?

 

3 years ago, I stared my journey as an English and Spanish language tutor.

During this time, I’ve realised that one of the most common struggles students face is the high levels of anxiety they feel when learning something from scratch such as a new language.

Learning languages is a daunting task for anyone as it pushes you out from your comfort zone. As a yoga instructor and practitioner, myself, I decided to put at the service of pupils breathing techniques I use daily to calm myself down and reconnect with the activities at hand.

I strongly believe, that this post is especially relevant to all my fellow educators who can use breathing techniques to improve the learning experience of their pupils too.

Below I explain 3 of the techniques my students find most helpful to reduce stress and anxiety before a lesson. I encourage you to try one of these tools every day for a week so you can identify the one you like the most and use it whenever necessary.

If you find them all helpful mix them however you find it convenient. Now, let’s get into the nots & bolts of it. Before you start the exercise, please relax your gaze and look down and slightly forward or gently close your eyes.

• Square breathing: the first step is to inhale deeply through your nose and expand your belly and ribcage for 3 seconds. The second step is to hold your breath for other 3 seconds. Subsequently, release your breath through your nose to the count of 3. Lastly, hold your breath for 3 seconds. Please repeat this cycle 5-6 times before you start activities that could cause anxiety. If you’re short of time do 1 cycle as you’ll still experience the benefits of it.

• 3 – 4 – 6 breathing: breath in through your nose to the count of 3, hold your breath for 4 seconds and then exhale slowly through your nose or mouth for 6 seconds. Please repeat this cycle for 5-6 cycles.

• Counting numbers breathing: the aim of this exercise is to anchor yourself to your breathing while counting the numbers from 1-10. When you inhale through your nose count to 1 and 2 when you exhale count to 2 until you reach to 10. You can exhale through your nose or mouth depending on what feels more relaxing. Ideally, your exhale needs to be slower and take longer than your inhale to experience exercise full benefits. Please repeat this technique for 5-6 cycles, however doing it once still helps.

 I could provide a myriad of scientific studies developed around the world that support my argument above. However, I suggest you to adopt an empirical approach to this, if you haven't tried breathing techniques yet, use the ones mentioned above for a few days, check-in with your body and mind before and after each breathing session and identify any change.

Do you feel more calm, serene and/or less pulled or triggered by your negative thoughts or self-chatter? If the short answer is YES, then mission has been accomplished!

If you want to further delve into this topic or need any clarification of the above. Please leave a message in the comment section below and I’ll get back to you as soon as possible.

 

Wishing you a blissful day,

Luis Caraballo – English & Spanish Tutor