(kids giggling) (birds chirping) - Welcome to InPACT at Home where we practice interrupting prolonged sitting with activity.

I'm Heather Lewis and I'm here for the next eight minutes to bring mindfulness to your day.

Mindfulness means paying attention to one thing right now.

And it helps our brains and bodies become stronger, healthier, and happier.

Let's get started.

Breathing is a movement we do all day every day, but we don't often think about it.

We can learn to use our breath to calm our bodies and our minds, or to energize and focus our bodies and minds, depending on what we need.

Now, as always, we start with mindfulness to bring us to the here and now.

Listen for the chime for as long as it lasts.

Remember to put your hand on your heart when you can't hear it anymore.

Here we go.

(bell chimes) Now we're ready.

So today we're gonna learn a few tools for our toolkit for our minds and bodies for calming.

These are just breathing basics.

We're gonna start with this really cool thing called Hoberman's sphere.

Can you say that?

Hoberman's sphere.

So this is going to be our lungs, and when I open it up, we'll fill our lungs, and if I hold it here, you hold your breath, and then when I bring it back down, you blow out your lungs.

This helps us remember to really fill up our lungs.

All right, now when you're breathing, I want you to think about where in my body do I feel my breath the most?

Do I feel it in my chest?

Maybe my lungs?

Or do I feel it more in my belly?

My belly going out and in.

Wherever you feel the breath the most, that is your anchor spot.

That's the spot you'll come back to when you need it.

All right, are you ready?

We're gonna start with our Hoberman's sphere.

We're gonna take two breaths, filling our lungs.

Here we go.

And breathe in, hold it, blow out.

Good.

Really fill your lungs.

Hold it, and blow it out.

So now we've learned that we have to really fill our lungs.

I want to try something.

I brought my be-calm bunny.

I love him because I can pet him because he soft and he feels good and it makes me feel happy.

But he's also helpful as a breathing buddy.

Now you might want to pause the video and go find a breathing buddy.

Maybe you have a stuffed animal or a toy nearby or a slipper or a shoe or a pillow, anything, to be your breathing buddy.

So we'll pause for a second.

Go get it.

And when you're back, we'll start.

All right.

So you're back.

Now, we're going to lie down right on the floor, wherever you are.

Lie down on the floor and put your breathing buddy right on your belly.

Now, if you're breathing the right way, when you take a deep breath, your breathing buddy will go up.

And when you exhale and blow out, your breathing buddy will come down.

So let's try it out.

See if you're really breathing the right way.

Here we go.

Breathe in and out.

Did you watch your breathing buddy?

Did it go up and down?

Let's try it one more time: breathe in and breathe out.

Did you do it?

Did it go up and down?

This is a really good tool to help you know if you're breathing the right way.

So we have our Hoberman's sphere and we have a breathing buddy.

Okay, now that we know that basics, we can practice different breaths for different feelings.

So I want you to pretend you're tired.

Show me tired, tired body, tired face.

(yawns) Okay, if you're really that tired we need to do some rainbow breaths to energize us.

Okay, so get ready.

We're not gonna be tired after this.

Ready?

Okay.

Arms out to the side.

Big breath in as your arms raise, touch and breath out.

Good.

Another big breath in, arms raised, touch and breathe out.

So how do you feel?

Any more energized?

Ready to go?

All right.

Let's try a new one.

Let's pretend you are nervous.

Do you know what it feels like to be nervous?

So let's pretend you're going back to in-person school and you have different friends and a different teacher and you don't know how it's gonna be, and you're nervous and you feel worried, your heart's beating fast and you're shaky.

What you can do for that is called box breathing.

Follow along with me.

We're gonna breathe in for four, hold for four and breathe out.

Let's follow along.

I'm nervous!

Here we go, breathe in.

Hold it.

Hold out.

Hold it out.

Breathe in.

Hold it.

Blow it out.

Hold it out.

Good job!

Awesome!

Okay.

Now pretend you're angry.

Your sister or brother just really made you mad.

Show me angry.

Okay.

We're gonna try counting breath.

We're just gonna count to three.

Do it with me really quick.

Blow out.

One more time.

Breathe in.

And breathe out.

Great job, boys and girls.

So when you're having different feelings, you can use these different breaths to help you either get energized and going or to calm your body.

Let's do one more deep breath in and out.

Great job today, boys and girls.

I hope you enjoyed today's mindfulness activity.

InPACT at Home is a chance to apply the skills you may have learned in your PE class to improve your health.

To learn more about the health benefits associated with daily movement, visit inpactathome.umich.edu.

Now don't forget to fill out your daily log!

We will see you again during our next workout.

(kids giggling) (birds chirping) - [Announcer] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(bright music)