BREATHING & ARM MOVEMENTS TO CALM DOWN
series: emotional wellbeing of children by Patricia L. Gerbarg, MD, Richard P. Brown, MD
& Somiari Demm, MA/M.Div, CYT, CTS
Dr. Patricia Gerbarg: Another practice that's good for calming down is the four, four, six, and two, that you see in the video. We're going to breath in in for four counts, hold for four, breath out for six and hold for two. This is a great way to calm down.
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So now we're going to do 4-4-6-2 where we're going to breathe in for four. Hold for four, breathe out for six, and we're going to do a little pause for two.
The breath holds help us get rid of the anger, feelings of being scared, and release healing chemicals throughout our body. Ready? Hands in front. I'm going to breathe in for four.
All right, so here we go -- Breathing in two, three four...Hold
...Two, three, four. Breathing out. Two, three, four, five, six. Pause for two.
Breathing in...Two, three, four. Hold two, three, four. Breathing out, two, three, four, five, six. Pause. Two.
Breathing in, and hands turn at the nose...hold.
Pause for two.
Here we go, breathing in...
And...breathing out. Turn the hands at the nose...
Breathing out... Pause
And it's okay if we start feeling tired doing this...(Breathing out )...because it's meant to calm us down. Here we go...
Breathing in...Hold the breath....Breathing out...
And now on this last one, we're going to put our hands by our sides, and a close our eyes if we wish. And we're going to notice our thoughts. Notice how we feel inside.
Breathe in...Breathe out...
And open your eyes.
Samier: What did you think of that?
Girl 1: Good
Samier to Girl 1: Do you feel nice and relaxed?
Samier to Girl 2: How do you feel from that exercise? What did you feel when you were going up and down with your hands?
Girl 2: Relaxed and happy
Dr. Patricia Gerbarg
Patricia L. Gerbarg, M.D., Assistant Clinical Professor in Psychiatry, New York Medical College. Dr. Gerbarg has lectured and taught about a wide range of topics in psychiatry, psychoanalysis, women’s issues, trauma, neurobiology, natural treatments (herbs, nutrients), and the integration...
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of mind-body practices in psychotherapy for the American Psychiatric Association (APA) Meetings and many other conferences, academic centers, and community organizations.She serves on the APA Caucus on Complementary and Integrative Psychiatry and is a board member of the American Botanical Council.
Dr. Gerbarg practices Integrative Psychiatry, combining standard and complementary treatments. Her research focuses on mind-body practices for reducing the effects of stress and trauma, particularly in survivors of mass disasters, including the Southeast Asia Tsunami, 9/11 World Trade Center attacks, 2010 earthquake in Haiti, war in Sudan, Gulf Horizon Oil Spill, veterans, and stress-related medical illnesses.
Dr. Richard P. Brown
Dr. Richard P. Brown is an Associate Professor of Clinical Psychiatry at Columbia University College of Physicians and Surgeons where he obtained his medical degree 1977. The recipient of numerous awards, he has authored over 100 scientific articles,...
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books, and book chapters on pharmacological treatments, clinical studies, and complementary and integrative treatments in psychiatry.
Dr. Brown developed a comprehensive neurophysiological theory of the effects of breathing exercises on the mind and body, particularly its benefits in anxiety, depression, and post-traumatic stress disorder (PTSD).
Dr. Brown gives over 100 lectures and courses every year. Since 1998, he has taught full-day courses on complementary and alternative medicine (CAM) as well as Mind-Body trainings for the American Psychiatric Association, other national and international conferences, veterans, and community service programs.
Somiari Demm, MA/M.Div, CYT, CTS
Somiari is a certified trauma specialist, a certified yoga teacher, and a certified breath body and mind teacher. Her areas of concentration include children and adolescents, trauma, mindfulness, and spirituality. She is a passionate scholar-practitioner in the...
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field of clinical psychology who has divided her time betweenclinical practice, training, workshops, and consulting. As a mental health practitioner, she uses mindfulness cognitive behavioral therapy (MCBT) and other evidence-based practices to help adolescent and adult clients with a wide range of emotional, and behavioral issues.
Somiari has received extensive training in the treatment of addiction, mental illnesses, affect regulation, and trauma. In her consulting work, she has provided bullying, violence, and trauma training for elementary and residential schools. In addition to clinical practice, for 3 years she worked as a consultant counseling Chibok girls that escaped Boko Haram.Somiari has been interviewed by 60-Minutes, CNN, The New York Times, Wall Street Journal, Reuters, BBC, and Aljareeza.
As a trauma thriver, her life experiences have fostered her love of, and dedication to the mental health field. Following the words of Gandhi, she believes that “purity of life is the highest and truest art.” Somiari also believes she is here to enable the world to live more amply, with greater vision, and with a finer spirit of hope and achievement. Through her work, she is enriching the world through love, healing, and peace