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breathing with color

Breathing exercises are known to reduce stress, anxiety, and panic. Clinicians lean towards teaching breathing skills due to their level of simplicity and effectiveness. For example, 4-7-8 breathing and square breathing (i.e., see Appendix A & B) are common to learn in therapeutic settings. Working with children, adolescents, and adults, using a variety of coping skills taps into one’s creativity, imagination, and individuality.
Color Breathing incorporates visualization of color(s) entering and leaving the body through breathing to promote relaxation and release of stress. Specifically, imagining a relaxing/positive color entering your body as you take a deep breath in, and then visualizing stress leaving your body with an unfavorable color as you breathe out (City of Milwaukee, 2023). Below is a chart of various colors and their meanings (Archett, 2023 & City of Milwaukee, 2023).
Color Breathing is an easy and fun exercise that connects to a person’s own distinctive disposition and experiences. We are surrounded by colors day-in-and-day-out that influence our mood, thoughts, and physiological reactions (Robinson, 2023). Thus, colors are a way to communicate our emotions and ideas. For example, blue may represent relaxation and peace, whereas red may represent lack of energy or exhaustion (City of Milwaukee, 2023). Color breathing is quick and simple to learn; thus, a family can practice together as a calming and relaxation strategy!
Below are two learning videos that will guide one through Color Breathing. If interested, please visit the links below to practice Color Breathing on your own! Link 1: Color Breathing Link 2: Healthy Minds Lincolnshire- Colour Breathing
Appendix A.4-7-8 Breathing
Appendix B.Square Breathing
References Archetti, S.(2023, March 5). The Meaning of Colors: How to Use Colors in Your Art. Serena Archetti Ltd. https://www.serenaarchetti.com/blog/the-meaning-of-colors-how-to-use-colors-in-your-art City of Milwaukee. (2023). Color Breathing Exercise for Stress Relief. Milwaukee.gov. https://city.milwaukee.gov/ImageLibrary/User/jkamme/EAP/InfoLibrary/MentalHealth_5 QuickStressReduc.pdf Gonzalez, A. (2023). Ways to Introduce Mindful Breathing to Your Students. Sel at Meigs. https://selatmeigs.weebly.com/mindful-breathing.html Lai, Isabella, MD. (2020, February 18). 4-7-8 Breathing. IsabellaMD Integrative Wellness. https://isabellamd.com/blog/478breathing/Robinson, L. (2023). The Importance of Color. Appstate. http://www.appstate.edu/~robinsonla/index/Senses/color.html - Mary Rizzo, Psy.D.
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