Biology of Stress Responses:

• Fight or Flight: Triggered by the sympathetic nervous system, this response prepares the body for perceived threats, leading to shallow breathing, increased heart rate, and heightened stress hormones.

• Activating the Parasympathetic System:

  • This system counteracts the stress response, promoting relaxation and calming the nervous system. Deep breathing is a key method to activate this system.

• Benefits of Deep Breathing:

  • Enhances cognitive function by increasing oxygen supply and reducing carbon dioxide levels.

  • Aids in emotional regulation, reduces stress and anxiety, and boosts self-confidence.

• Breathing Exercises:

  • Tina introduces six diverse breathing exercises, each with unique techniques and benefits, suitable for individual or classroom practice. These exercises are designed to engage students and educators in proactive stress management strategies during assessments.

• Breathing Colors: Inhale a relaxing color, exhale a stress color, visualizing the flow throughout the body.

• Box Breathing: Inhale, hold, exhale, and hold for equal counts, creating a 'box' pattern.

• Body Breathing: Breathe through different body parts, enhancing mindfulness and body awareness.

• Four-Seven-Eight: Inhale for four counts, hold for seven, and exhale for eight, promoting relaxation.

• Belly Breathing: Focus on belly expansion and contraction to enhance diaphragmatic breathing.

• Alternate Nostril Breathing: Inhale and exhale through alternate nostrils, balancing the brain hemispheres.