It’s no secret that back-to-school 2021 brings a potential added layer of anxiety for many families. Here are 4 valuable health hacks to practice with your kids to prevent anxious thoughts before they start!

4-4-4-4-4 Breath to get out of ‘fight or flight mode’

  1. Take a deep breath in to the count of 4
  2. Hold that breath in to the count of 4
  3. Exhale to the count of 4
  4. Hold that breath out to the count of 4.
  5. Repeat four times for best results

Added benefits: (1) supply the lungs with better oxygen exchange on the deeper inhale, and (2) exercise the lung’s lower lobes on the out breath hold.

When: Practice this before you usher your family members out the door in the morning. This is also an ideal before bed activity to calm the nervous system for a good night’s rest.

Why: Our diaphragms are innervated by the Vagus Nerve. When we provide a deep stretch of the diaphragm muscle, it sends a message through the Vagus Nerve to the brain that all is well. The adrenals, also innervated by the Vagus Nerve, then slow production of stress hormones and the body begins to feel at ease.