Regardless of the content or grade level, every teacher gets frustrated from time to time in the classroom. Research has shown that teachers make about 1,500 decisions in the course of a day. Add to that unexpected changes in the day, a student having a tough emotional day, the teacher feeling under the weather, or a dispute between students which needs to be addressed. It can all become the perfect storm for an overly stressed teacher. I know, because I’ve been there.
A few years ago I started reading more about yoga and meditation. My wife actually introduced me to both. Yoga and meditation had an enormous impact on my mood and physical wellbeing. Eventually, I started reading and listening Dr. Weil who practices integrated medicine.
One idea I heard from Dr. Weil, which has been incredibly useful, is the 4-7-8 breathing technique. It’s an exercise based off of yoga practice.
- Exhale through your mouth;
- Close your mouth;
- Breathe in through your mouth to a count of 4;
- Hold your breath for a count of 7;
- Blow air out through your mouth to a count of 8.
This process is repeated for four breath cycles. The process takes only about 30 seconds and can be done sitting, standing, or lying down. (Not that I recommend lying down in the middle of your classroom.)
I tried the 4-7-8 breathing exercise about a year go for the first time. As Dr. Weil mentions in this video, it is a process that takes time to develop. Over time, it did become more natural and extremely relaxing.
The next time you are feeling stressed in the middle of a lesson, take 30 seconds and give the 4-7-8 breathing exercise a try. It take so little time that your students won’t even notice. It’s a win-win for everybody!