 We're going to start our breathing segment But before we start we want to make sure that we're relaxed and centered And when we say centered that means relaxing your mind and relaxing your body So to begin our breathing segment. We're going to simply play something called the sound bowl So what I want you to do find your sweet spot. We'll be talking about the sweet spot later Some place where you can sit relax your shoulders just be comfortable and Join us Before we start with the sound bowl. I want you to inhale through your nose and Exhale through your mouth one more time inhale through the nose and Exhale through your mouth Now I will play the sound bowl and when I play it. I want you just to close your eyes Relax let your mind take you wherever you want to be but just be calm and exhale one more time and Hell Exhale Let's begin breathing Wow, I Really needed that. Oh that felt so good So any time that you might be feeling stressed or you need to just relax remember to center yourself and center yourself Means finding a way to relax your body and your mind just as we did with the sound bowl My name is Toya today Taylor. I'm the executive director for we app We act present and perform the speak with purpose program in many of Seattle public schools We're really proud that we're the only public speaking school or excuse me only public speaking class Offered in many of our schools. This is my awesome team Miss Sophie hi and miss crystal Today our segment is about breathing and So I'm gonna tell you a really fun fact really quick first of all Get ready relax yourself Stand with us and learn to breathe Now why did Miss Taylor say learn to breathe because you'll never believe this But we are the only animals on the planet that don't breathe correctly Now don't don't be afraid you're okay, but we're gonna learn how to breathe again breathe again They don't know that song it's like from the 90s, but anyway ask your parents they know all right, so All other creatures on the earth breathe from where where do you think they breathe? From their bellies Anytime if you have pets as many of you do look at your cat or your dog when they're relaxed and on the floor You see their bellies going like this when they breathe right that's called diaphragm Breathing or belly breathing because it's right above the belly button and right beneath the The chest cavity the rib cage area okay where your lungs are right here That's the proper way to breathe in some house on way We breathe naturally and properly until we're about five and I think it's because we start going to school We start getting a little stressed and anxious and we start to breathe from where our chest right? It's like When do you breathe from your chest? Angry you breathe from your chest But the natural healthy way to breathe that relaxes you and helps you think is From the belly Called the diaphragm so we're gonna learn to breathe again today. All right. You ready? You ready? Let's do it. All right, so what I want you to do you're standing and we out we stand This is called our heroic stance. We'll talk about it a little later in some other videos Heroic stance is your feet are shoulder width apart Your shoulders are not like this but really kind of relaxed and in alignment with your feet Your sternum is high like so and your chin is up. This allows you to breathe Let it flow What I want you to do take your hands and you're going to put them on the side not on your hips But where your rib cage is right here because that's where the diaphragm area is All right, and we're going to learn belly breathing now belly breathing there I want you to imagine Imagine that you have a balloon that's in your belly, right and that balloon is tight We haven't blown it up yet, but we need to in order to breathe When you inhale through your nose, you want to watch the balloon or make the balloon expand So inhale through your nose from here not here and then Exhale through your mouth when you inhale that balloon expands when you exhale That balloon contracts and gets small again. All right, so let's try it Be relaxed. Don't stress You got this hands On your rib area or for some people they like to see the belly. You can put it right here on your belly either way nice Here we go Miss Sophie. Can you count us off with the fork out? Okay For let's do that again in here through your nose one two three four Exhale through your mouth two three Four we're gonna inhale one more time miss Sophie. Yes, make sure watch the expansion and Then the contraction Hey, you've got this take your time. Relax One two three Thanks miss Sophie Now I still kind of feel like I'm breathing from my chest area. I can feel it You know, we've been doing this a long time incorrectly breathing from the chest instead of the belly So this is a way that really helps you breathe from that diaphragm. All right, so try it with us Okay, we are going to put your hands out in front of you. Relax those shoulders though All right now. I want you to gently bend your legs It's something about the stance that allows your chest to open and then You breathe properly from your belly. Okay, relax those shoulders And we're going to inhale through our nose A four count miss Sophie Expand that belly One more time make sure That you are expanding that belly when you inhale and when you exhale contract Here we go Now gently come up And the last thing release Those hands and relax those shoulders I can feel the difference with that one Me too. All right So now we have two ways of breathing properly from our belly the diaphragm One other modification is In with figuring out how to breathe from your diaphragm I like to lie on the floor on my back And actually put a book on top of my stomach And I can really feel when I'm using my diaphragm the pressure Against the bump when my stomach inhales and then it releases the pressure when I exhale Nice So we've learned to properly breathe again. It doesn't happen overnight So do it at least once a day when you wake up And before you go to sleep So we've learned to inhale through our nose exhale through our mouths belly breathing Using our diaphragms not our chest breath And just as we started we will end with a sound bow Ready find your sweet spot Relax your shoulders Relax your mind your body Inhale through your nose Deep breath exhale through your mouth Inhale through your nose Deep breath and exhale So we're signing off. I'm miss Toya. Today Taylor I miss Sophie and miss crystal And where we at so happy you could join us today. Remember to enjoy life be true to yourself Speak with purpose until the next time we see each other Bye