MIDL diaphragm breathing exercises are a simple way to help students to settle and improve creativity within a classroom environment through practicing simple breathing exercises that reverse the effects of the stress response such as shortness of breath, restlessness and mental dullness.
The practice of these exercises can be separated into two areas:
1. At the beginning of class: 3 Minute Mindful Belly Breathing Meditation.
This 3 minutes of mindfully breathing within the belly has a calming effect and helps students to calm and focus at the beginning of the lesson.
2. Turning off stress response: 20 Minute Retraining Autonomous Breathing.
This longer version retrains natural autonomous breathing and reverses stress breathing habits. This exercise can be taught to students as a way of lowering stress and difficult emotions and can be brought by students into their home through the integration of guided meditations.
It is more thorough in that it retrains breathing patterns from stress breathing:
Breathing from the chest down towards the belly to relaxed breathing.
Breathing from the belly up into the chest.
Below is the guided meditation for the MIDL 3 Minute Belly Breathing Meditation. You are welcome to introduce it to your students or to use this recording to make you familiar with the method so that you can guide your students in the meditation yourself.
3 Minute Mindful Belly Breathing Exercise
Below is the guided meditation for the 20 minute MIDL breathing exercise for retraining autonomous breathing. This meditation deconditions habitual chest breathing and the hyperventilation that results through specifically strengthening the movement of the diaphragm muscle and reversing breathing patterns. You are welcome to introduce it to your students or to use this recording to make you familiar with the method so that you can guide your students in the meditation yourself.
20 Minute Autonomous Breathing Exercise
This article was written by Stephen Procter, The Mindfulness Alliance Foundation. If you wish to post this article on another website or in a publication please respect the author and reference/link back to this website, thank you.