Trainer Handbook

STEP 6: EMOTIONAL FOCUS

STEP 6: Promoting Emotional Focus - Rhythmic Breathing Exercise

Note to the trainer: This brief but powerful step serves two functions: it brings participants mentally ‘here’ from the rush of the morning and offers a first experience of the ‘calming techniques’ that will be taught in the next session. Lower your voice and slow the pace.

Method: Guided breathing exercise.

Materials: None.

Implementation steps:

Introduction: The trainer begins in a slow, calm voice:

“I am going to teach you a very simple but very powerful tool. It is called Rhythmic Breathing. This technique is included both for you and so that you can later teach it to children. Are you ready? You may keep your eyes open; simply turn your attention inward for a moment.”

Exercise (three rounds):Breathe in through your nose for four seconds... hold for four seconds... breathe out slowly through your mouth for four seconds... wait for four seconds. Repeat this cycle three times.

Reflection: At the end of the exercise, the trainer asks:

“How was it? Did anyone notice anything? (Brief comments.) That is all - within 16 seconds the brain begins to move from alarm mode towards calm mode. We will explore this technique in much greater depth in the next session. For now, keep it in mind.”