APPENDIX B: EMOTIONAL REGULATION: BREATH WORK & MINDFULNESS 

Mindful Breathing: Begin breathing and focus on the physical sensations. Rise and fall of chest, air through nose/mouth/throat, heartbeat, whatever arises. When distracted, simply return to focus. 3-10 minutes. Reflect on experience at the end.

Belly Breathing: Same as above, with hand on belly. Deliberately inhale by expanding belly (vs chest), and exhale by contracting belly. When distracted, simply return to focus. 3-10 minutes. Reflect on experience at the end.

Count Breaths: Begin breathing and count each exhale, 1-5, then begin again. When distracted, simply return to focus. 3-10 minutes. Reflect on experience at the end.

Box Breathing: Inhale for a count of 4, hold breath for 4, exhale for 4, hold empty for 4. Repeat at least three time. Reflect on experience at the end.

4-7-8 Breathing: Inhale for a count of 4 through the nose, hold breath for 7, exhale for 8 through the mouth with “whoosh” sound. Repeat at least three times. Reflect on experience at the end.

Observing an Object: Choose an object with neutral meaning. Spend 3-5 minutes using your senses to observe the object in as much detail as possible. What does it look like, how does light and shadow play out? What does it feel like? What sounds does it make? What might it smell or even taste like? Reflect on experience at the end.

Observing the Environment: What sounds can you hear in the environment? What do you see if you really focus your gaze? What does the environment feel like physically? Can you smell or taste anything? 3-5 minutes. Reflect on experience at the end.

5-4-3-2-1: Carefully notice 5 things you can see, 4 things you can hear, 3 things you can touch/feel, 2 things you can smell, and 1 thing you can taste (or take 1 slow deep inhale and exhale). Repeat until feeling calm. Reflect on experience at the end.

Body Scan: Begin with lower half of body for a couple minutes. Working up from your toes, what do you notice? If there is stress/muscle tension, can you let it relax a bit? Next, focus on your torso, arms and hands for a couple minutes. Finally move to your shoulders, neck, head and face for a couple minutes. Reflect on experience at the end.