Mission Callings
Skill Practice 8: Intentional Breathing

Skill Practice 8

Intentional Breathing

person breathing

During missionary service and in our everyday lives, it is common for stressful situations to arise. Intentional breathing is a technique we can use to reduce stress and create a feeling of well-being.

Discussion leader: Strive to be brief in the “Define” and “Demonstrate” sections so learners have plenty of time for practice.

Define

Discussion leader: Consider asking learners to talk about how stress can affect us in both positive and negative ways. As needed, you could display the following explanation:

Experiencing stress can provide us with opportunities to stretch, grow, and rely on God for strength. However, intense moments of stress or consistently feeling stress over long periods of time can lead to physical and emotional challenges.

Discussion leader: Read and discuss together the Lord’s counsel in Doctrine and Covenants 101:16. Ask participants how they feel this counsel applies to stressful situations, including situations they might face as missionaries. You could introduce the skill of intentional breathing by displaying the following:

One positive way to cope with negative forms of stress is through intentional breathing exercises. Breathing intentionally can help us calm our minds and our bodies. It also allows us to improve our concentration, manage our emotions, improve memory, and become more receptive to the promptings of the Spirit.

Demonstrate

Discussion leader: The following are two types of deep-breathing exercises you can demonstrate:

Option 1: Box breathing

Sit in a chair and get comfortable. Ensure that your back is supported and your feet are firmly on the floor. You can keep your eyes open or closed.

  • Step 1: Breathe in through your nose and count to five slowly, filling your lungs with air.

  • Step 2: Hold your breath for five seconds. Try to avoid exhaling for the full five seconds.

  • Step 3: Slowly exhale through your mouth for five seconds.

  • Step 4: Hold for five seconds.

  • Step 5: Repeat steps 1 through 4 until you feel relaxed.

Discussion leader: You could display the following graphic to help learners better understand this breathing exercise:

breathe in

Option 2: Breathing exercise in Adjusting to Missionary life

Discussion leader: Help learners locate Adjusting to Missionary Life in Gospel Library (Library > Handbooks and Callings > Mission Callings > Adjusting to Missionary Life).

Find the “Breathing Exercise” activity in the “General Principles for Managing Stress” section of Adjusting to Missionary Life ([2013], 18). Follow the three steps described in the activity.

Practice

Discussion leader: After demonstrating one or both breathing exercises, give participants time to practice them. You could invite them to rate their feelings of stress or anxiety on a scale of 1 to 5 before and after the breathing exercises to see whether they notice any difference.

Apply

Discussion leader: Share an invitation like the following to help participants apply this skill:

Practice intentional breathing for a few minutes each day as well as any time you experience stress. Pay attention to how you feel as you practice. Pray for Heavenly Father’s help in handling stressful situations in your life.