Self-Regulation

Diaphragmatic Breathing

Diaphragmatic breathing is a technique where you breathe deeply, allowing your abdomen to expand as you inhale and contract as you exhale. This type of breathing exercise helps us to relax and reduces stress levels. Diaphragmatic breathing also helps by regulating our heart rate and lowering blood pressure.

Five Finger Breathing

Five-finger breathing focuses on connecting your breath to movement with your fingers. This exercise involves tracing your fingers as you breathe in and out. Starting at the base of your thumb, inhale as you trace up the thumb, and exhale as you trace down the other side.
Continue for all five fingers.

Gratitude

https://vimeo.com/896283316

Expressing gratitude is when we recognize and value the positive moments, people, and places in our lives. Practicing gratitude helps us focus on the positive, leading to feelings of happiness and joy.

Guided Imagery

During guided meditation, the instructor will lead you through a series of steps to enhance focus and provide instructions on meditation techniques. This particular meditation centers on creating an imaginative bubble around yourself to promote strength against negative events. This meditation lasts less than 2 minutes and offers a visualization to calm your mind and body.

Progressive Muscle Relaxation

Progressive muscle relaxation is a technique where you tense and then relax muscle groups in an ordered way. This process helps to increase body awareness, reduce physical tension, and feelings of calm.

Resilience Across Borders, Inc. is a 501(c)(3) charitable non-profit dedicated to expanding access to mental health interventions and resources to all children and adolescents. Our current initiative is the development and dissemination of the Resilience Builder Program^®-Universal for schools and afterschool programs, with a focus on economically marginalized communities.

Learn more about Resilience Across Borders, Inc. here: https://resilienceacrossborders.org/