Mindfulness In Action
Mindfulness techniques are a great tool for teachers and student teachers to use. They can help us feel calm and confident. Outdoor learning brings with it many benefits, one is the way it can support our mental health. Mindfulness and breathing techniques can also do this, whether we are in or out of the classroom. This blog is going to explore a range of techniques that help me whether I am outdoors training teachers, working with children or even doing some lecturing work… they even help in everyday life.
Finding Your Stance
A really easy way to make myself feel more confident is to stand as if I am. Standing straight, shoulders back with my feet firmly planted on the ground, weight evenly distributed between each side, shoulder width apart and standing tall… if only at 5 foot 3! As much as I may feel like crossing my arms, I ensure I keep my body language open, at the most I shall clasp my hands, but that also has a secret purpose that we will come to.
Where I Stand
If I am aware that some children are not focused I can simply position myself near them to bring them in more. Or, if I am waiting for the class or a group to focus, I can change my stance to highlight this. Nonverbal communication is a great tool. I will always make sure I am in a position where I can see my class. And, when outdoor teaching, I will stand with my face towards the sun/ wind/ rain as it helps the children focus more.
Eyes That Speak Volumes
We have all sat in presentations where the presenter is making good eye contact with those there and it is captivating. Whereas, we have also sat through other presentations where that did not happen and the presenter could have been a robot. Eye contact makes you appear, and can help you feel, confident. If you are not comfortable making eye contact, then look at the person’s forehead. It is close enough that it will appear that you are.
The Magic Of A Smile
A genuine smile can instantly make you appear more approachable and confident. Relax your facial muscles and let a natural smile form. It is also a way to reassure your brain that everything is ok. It can be really hard to do this when you have a class who are not calming and focusing on you. That’s where pink elephants can come in handy. When we are standing waiting for the class’s attention, it can feel like a lifetime. Instead, do your recall method (notes on them below) and then start counting in your head, one pink elephant, two pink elephants, three pink elephants etc. It distracts you from the wait. If you complete five pink elephants then you need to consider how to use your body or another recall method.
Tootsie Roll, Lolly Pop – The Power Of Recall
Oh me, oh my… One, two, three, eyes on me… macaroni cheese, everybody freeze, and other call-and-response rhymes are great for grabbing attention. This is when the teacher says the first part, and the children the second. So, for example, the teacher might say holy moly and the children respond with guacamole or the teacher may say hear ye, hear ye and the children respond with all the queen/ king. When I am outside, I simply use one, two, three and the children know it means come to me.
You can also use nonverbal methods, clapping a pattern and the children clap it back to you. Or, raising your hand and the children raise theirs to indicate they are listening and focused.
These may seem little things but they make you feel more in control.
The Simplicity Of Breathing
Often, when I am nervous, I find myself mouth or chest breathing. These are shallower breaths and do not fully engage the diaphragm. This type of breathing can activate my sympathetic nervous system, which is responsible for the body’s “fight or flight” response to stress. When you breathe shallowly, your body perceives a threat and responds by releasing stress hormones like cortisol and adrenaline. This can lead to increased feelings of anxiety, tension, and agitation. It also reduces my oxygen intake and we all know we need oxygen for our brains to work properly. This type of breathing can contribute to muscle tension, particularly in the neck, shoulders, and chest. Over time, chronic muscle tension can lead to headaches, neck pain, and back pain, further exacerbating feelings of discomfort and stress. At its worst, shallow breathing can also lead to a panic attack.
So, What Can We Do?
We can take deep breaths from our diaphragm to help calm any nervousness and centre ourselves.
Breathing from your diaphragm, also known as diaphragmatic breathing or deep breathing, can have several effects on your body and mind that contribute to a sense of calmness and relaxation. Here’s how it works:
Deep breathing stimulates the vagus nerve, which is responsible for activating the parasympathetic nervous system. This system is often referred to as the “rest and digest” system because it promotes relaxation and counters the effects of the sympathetic nervous system, which is responsible for the body’s “fight or flight” response. When the parasympathetic nervous system is activated, it helps reduce stress levels and induces a sense of calmness.
Cortisol is a hormone that is released in response to stress. High levels of cortisol can contribute to feelings of anxiety and tension. Deep breathing has been shown to reduce cortisol levels in the body, helping to alleviate stress and promote relaxation.
When you breathe deeply, you deliver more oxygen to your brain, which can help improve cognitive function and reduce feelings of anxiety or tension.
Overall, by incorporating diaphragmatic breathing into your daily routine, especially during times of stress or anxiety, you can help your brain feel calmer and more relaxed, leading to improved overall well-being. If I am wanting to ensure I am doing this type of breathing while teaching I can simply rest my hand on my tummy to see if it is moving when I breathe. If it is not, then I am likely shallow breathing and I need to think about filling a balloon in my tummy with air to calm myself.
Safe, Happy, Space
Many years ago, while at university, I was asked to nip that wee bit of skin between my thumb and index finger and imagine myself in a place where I felt confident. For me, this was on the chairlift at Glencoe. I had to focus on my senses, I could see the snow glistening on the mountain, the sun shining and the panorama to the sides. I could feel the cold nip in the air but the warmth of the sun on my skin, the wee sweat patch on my back, the slight ache from the boots. I could smell that cold, crisp, fresh mountain air. I could hear the functions of the chair lift, the clunks and clatters. I could also hear the music the DJ was playing. I could taste the porridge still on my lips.
Taking time to really visualise it meant even twenty or more years later, I can still take myself to feeling confident. I practised it and got better at it. Always nipping that wee bit of my hand. Now, if I want to feel confident, I can clasp my hands, putting pressure on that point and it instantly makes me feel more confident.
Visualise
Taking the time to visualise a lesson really helps me. Now, often, the only quiet place in a school is the loos so I would take a seat there. You see, our brains are incredibly stupid, not us, but our brains. If I use my senses and take the time to carefully visualise my lesson, where I will stand, what I will say, and how it all goes smoothly, then my brain starts to believe that it has already happened. It becomes a memory. So, when I come to deliver the lesson it is easier, as I have already had a first go at it.
Finding The Positive
As well as delivering outdoor learning, I also do a little bit of visiting lecturing. I have often found that both students and experienced teachers can find it hard to identify what went well, but very easy to tell you where they can improve. Our brains are programmed to work that way. But, that does not mean we need to let them. We can challenge this. We can decide to think about what has gone well and find three things. Yes, we need to be able to identify where we can improve, but I could argue it is more important to think about what has gone well.
Remember, confidence is not just about how you stand physically but also about how you carry yourself mentally and emotionally. Practice these techniques regularly to build genuine confidence from within.
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