110 • PART II: MINDFULNESS IN EDUCATING FOR SELF-REGULATION AND ENGAGEMENT
There are several ways to utilize the breath in meditation. You can follow the length of
the breath (Hanh, 1975). You can notice the role the body, specifically the diaphragm, stom-
ach, and rib cage, plays in the extension of breath (Hanh, 1975). Hanh (1975) suggests that
beginners lie down. Unless you are in physical education class or have yoga mats on hand,
this might not be feasible. Notice in Instructional Photograph 6.1, students can place one
hand on their hearts (chest area) and one hand on their bellies. Adding the external points
of contact with the hands helps students become very aware of the depth of their breathing.
In deep breathing, the chest fills and then the belly. Next, the belly empties and then the
chest. They will be able to notice this as their chests rise and fall. Extension of the length of
the breath can help anchor awareness of breathing. Begin with a few breath cycles—a four-
count inhalation and exhalation (i.e., breathing in—one, two, three, four, and breathing out—one,
two, three, four). Eventually, have them move to a five-, six-, or seven- count breath (Hanh,
1975). Hanh (1975) suggests that 20 breath cycles are a sufficient practice of noticing and
lengthening the breath.
In Yogis in Service, Inc. and in my yoga-based eating disorders prevention program,
Girls Growing in Wellness and Balance: Life Skills to Empower (Cook-Cottone, Kane,
Keddie, & Haugli, 2013), we use breathing buddies (see Instructional Photograph 6.3).
Breathing buddies are stuffed, beanbag-based animals or handmade beanbags crafted to
look like animals (i.e., with glued-on googly eyes, felt ears, and a permanent-marker smile).
You want your breathing buddy to have some weight to it so that it provides external sen-
sory feedback to the student. The breathing buddy rests on the student’s belly as the stu-
dent takes deep breaths. The student knows he or she is breathing deeply enough when
INSTRUCTIONAL PHOTOGRAPH 6.3: BREATHING BUDDy
Photographer: Catherine Cook-Cottone.