276 • PART iii: YogA foR EduCATing foR SElf-REgulATion And EngAgEmEnT
most powerful tool; 3, I am mindfully aware; 4, I work toward presence in my physical
body; 6, I ask questions about my physical experiences, feelings, and thoughts; 7, I choose
my focus and actions; 8, I do the work; and 12, I work toward the possibility of effective-
ness and growth in my life (see Chapter 3).
Turning the mind Toward the Breath: SRB
Mindful breathing techniques are helpful in self-regulation (e.g., Cook-Cottone, 2015;
Garland, Schwarz, Kelly, Whitt, & Howard, 2012; Stahl & Goldstein, 2010). SRB is a
simple breathing technique that can be applied as needed or used prophylactically to
down-regulate the physical and emotional systems (see Practice Script 12.1). I explain to
students in my yoga classes that the brain can be like a toddler fascinated with an electri-
cal outlet. The toddler, curious and persistent, will continually return to the outlet unless
you give the toddler something else on which to focus (Cook-Cottone, 2015). Worse is
if you say, “Do not touch that outlet,” “Do not touch that outlet,” and repeat, “Do not
touch that outlet,” you have repeatedly reinforced, “... touch that outlet” several times.
Imagine we were saying, “Do not eat that cheesecake.” My brain hears the cheesecake.
More effectively, you tell the toddler, “No!” and then you say to the toddler, “Hey buddy,
look over here,” as you point to something that will catch the toddler’s interest. Students
can use SRB in this same way to refocus the brain. The outlet is a metaphor for anything
that might be anxiety provoking and the toddler is a metaphor for the easily guided brain
(Cook-Cottone, 2015). In SRB, the brain is redirected to the breath as a point of concentra-
tion. In order to maintain focus, a breath in three parts can be practiced (i.e., inhale for a
count of four, hold for a count of four, and exhale for a count of four). Repeat the breath
cycle four times. Associated Principles of Embodied Growth and Learning include: 1,
I am worth the effort; 2, my breath is my most powerful tool; 3, I am mindfully aware;
6, I ask questions about my physical experiences, feelings, and thoughts; 7, I choose my
focus and actions; 8, I do the work; and 12, I work toward the possibility of effectiveness
and growth in my life.
PRACTiCE SCRiPT 12.1: SRB
Approximate timing: 3 minutes for practice
Stop: Either in response to an internal or external stressor or as a systematic practice scheduled
throughout the day, tell your brain to “STOP” thinking. This might be a gentle reminder or a firm
directive.
Refocus: Tell your brain “REFOCUS” as a gentle reminder or a firm directive. Direct your brain to
your breath.
Breathe: Complete a mindful breath in three parts. Hold your attention on the breath. Breathe in and
count to four—1, 2, 3, 4. Now hold the breath for a count of four—1, 2, 3, 4. Next, exhale for a count
of four—1, 2, 3, 4. Repeat this cycle three more times.
Source: Cook-Cottone (2015).