How to use breathing techniques to reduce stress? 如何利用呼吸法缓解压力？🌬

 1.     How can breathing techniques help reduce stress quickly? 呼吸技巧如何快速解压？

    When you breathe deeply, it sends a message to your brain to calm down and relax. 

   深呼吸时，气息向大脑传递平静下来与放松的信息。

   The brain then sends this message to your body.  

   大脑向全身释放放松信号。

    Those things that happen when you are stressed, such as increased heart rate, fast breathing,  

    and high blood pressure, all decrease as you breathe deeply to relax.     

压力会使人心跳加快、呼吸急促、血压升高，而深呼吸可以缓解这些问题。

2. How do breathing techniques help us physically and mentally? 呼吸法如何改善身心健康？

   改善体态、增加体能、帮助止痛、释放毒素、改善血流

   减少发炎、改善睡眠、改善消化、放松身心、改善机能   

3. How many breathing techniques are there? 有多少种呼吸法？

    There are numerous breathing techniques. Here are the most common ones.

https://www.healthline.com/health/breathing-exercise

   呼吸法多种多样， 这篇文献讲解了其中最常见的十种。

4. What is the belly breathing technique? 什么是腹式呼吸法？

    The efficient way to breathe is by bringing the air down toward the belly. 

  研究表明， 有效的呼吸方法是把气息送到腹部。

    As the diaphragm contracts, the belly expands to fill the lungs with air. “Belly breathing” is  

    efficient because it pulls the lungs downward, creating negative pressure inside the chest. This  

    brings air into the lungs.

  腹式呼吸是让横膈膜上下移动。由于吸气时横膈膜会下降，把脏器挤到下方，因此肚子  

  会胀，而非胸部膨胀。因此，吐气时横膈膜将会比平常上升，因而可以进行深度呼吸， 

  吐出多易停滞在肺底部的二氧化碳。

https://www.medicalnewstoday.com/articles/breathing-techniques#noHeaderPrefixedContent

5. What is box/square breathing technique? 什么是盒子/方形呼吸法？

    Box breathing, also referred to as square breathing, is a deep breathing technique that can help  

    you slow down your breathing. 

  盒子/方形呼吸法是一种简单易行的令人平静放松的呼吸法。

    It works by distracting your mind as you count to four, calming your nervous system, and 

    decreasing stress in your body.

    盒子/方形呼吸时数到四，可以增强注意力、缓解全身压力。

6. Let’s try the box/square breathing! 让我们一起体验一下盒子/方形呼吸法吧！

7. Is there a notable difference in stress before and after using breathing techniques?     在使用呼吸法的前后有明显的解压效果吗？

    It depends.

  因人而异。 

    Breathing exercises can help with a range of medical conditions, particularly stress and anxiety.

  呼吸法可以让呼吸变得顺畅，提高血氧浓度，心跳也会恢复平稳，让紧张和焦虑的情绪 

  逐渐消失。

   People can try breathing techniques for the first time when they are calm and breathing  

   normally. They may find it beneficial to practice at the same time everyday. Becoming familiar    

   with a breathing exercise can take time.

   首次尝试呼吸法的人可以选择在平静的时候正常呼吸。每天同一时间坚持进行，会发现

  呼吸法带来的好处。熟练掌握呼吸法是门大学问，需要日积月累。熟能生巧。

 8. Do breathing techniques work for everyone? 呼吸法适合每个人吗？

     It benefits most of people. 

     适合大部分人群。效果因人而异。

     If you have some breathing related problems, please talk to your doctor. 

  呼吸系统疾病是一种常见病、多发病，主要病变在气管、支气管、肺部及胸腔，病变轻

  者咳嗽、胸痛、呼吸受影响，重者呼吸困难、缺氧等。患有呼吸系统疾病的人需向医生 

  咨询有关呼吸法的内容。

9. What should we be cautious? 有哪些注意事项？

    Caution: Some people get dizzy the first few times they try breathing techniques. If you begin   

    to breathe too fast or feel lightheaded, slow your breathing. Get up slowly.

  注意：有些人开始学习呼吸法时可能会感到头晕。如果您开始呼吸急促或头轻脚重时，  

  放缓呼吸。慢慢站起。

10.    How can we learn more?  我们可以怎么继续学习呼吸法？

     We can learn more from various resources:

     Read books

     Read articles

     Communicate with teachers/ Counselors/Administrators/Social workers

     Surf School district’s website-Department-Student services-Mental Health

    我们可以利用多种方法继续学习呼吸法：

  多看书籍

  多读文章

  多向老师、辅导员、校领导、社会工作者等请教

  搜索学区网站上有关学生心理健康的内容

Educational videos 有关呼吸法的视频：

Welcome to leave comment. Thank you very much! 欢迎留言，一起探讨👍 谢谢！

Resources:

Brenann, Dean. 2021. What Is Box Breathing? WeMD.

       https://www.webmd.com/balance/what-is-box-breathing

Bubins, D. 2019. 10 Breathing Techniques for Stress Relief and More. Healthline. 

     https://www.healthline.com/health/breathing-exercise

Sissions, C. 2020. Useful breathing techniques to consider trying. Medical News Today. 

    https://www.medicalnewstoday.com/articles/breathing-techniques

Stress Management: Breathing Exercises for Relaxation. University of Michigan Health.

     https://www.uofmhealth.org/health-library/uz2255

What are collective bargaining and interest-based bargaining?

 

       1. What is collective bargaining?

       In the section of Educational Employment Relations Act (EERA) in the Learning Module, it states that the EERA gave the rights of collective bargaining to teachers and classified employees in California’s public schools. The Learning Module’s Traditional Collective Bargaining section states that Traditional collective bargaining historically has been the most common form of bargaining in California and has been also referred to as “adversarial bargaining.”  And, the Learning Module’s Summary section mentions that collective bargaining in the K-12 school environment is required by law. The law is very clear in its direction to acknowledge the rights of employees and for management and labor to work together to agree upon those items that are within the scope of negotiations. The methods of collective bargaining can be developed by the school district and associations. There are two main methods of bargaining: adversarial and collaborative. Valerio (2016) mentions that traditional bargaining is proposal-based, supported by the explanation of need for proposed change, and is represented by a chief negotiator. Whereas the interest-based bargaining is interest-based, parties work together to find the solutions to meet the interest, and includes members of bargaining teams.

2. How does collective bargaining run in my school district?      

      

       In my school, there is one teacher as the Bargaining Team Executive Board Member and three teachers as our site representatives. The principal emails teachers the tentative assignment for the coming school year per the District Teachers Association Collective Bargaining Agreement. The site representative leader emails teachers at the beginning of the school year to inform our school of who the LTA leadership is on our campus and in the district and how to contact the members of our union directly. The  goal is to secure a safe and healthy workplace where teachers can thrive. Two important documents for teachers to read are your Collective Bargaining Agreement and the current Memorandum of Understanding (MOU). These documents outline the agreement our union has reached with management that governs your work environment. These documents depend on us to know what is in them and to ask that they be enforced and respected. When we are feeling like things are not going right, we can look over these documents to see if we have an agreement that backs up our position. It is the place to start.  We can join when there is a Collective Bargaining Agreement study hall and learn what has been established for our guidance and benefit.

      3. What is the interest-based bargaining?

       Interest-based bargaining lends itself to Christian leadership as it is built on trust and honesty. It is a method that models Christian ethics in the secular environment (Learning Module). It is essential to provide training to the union, employees, and management to learn about the concept, process, and benefit of interest-based bargaining. The training before negotiations uses a third-party facilitator to introduce the process and work on developing mutually beneficial interests (Boniface & Rashmi, 2012). The training and process can foster the trust and friendly relationship among all parties to reduce misunderstanding, stress, and anger through sharing the honest needs through sincere communication. 

       Sometimes, the union and management parties switch from collective and interest-based bargaining back and forth to balance and decide the better way for all parties. 

       How does your school district apply the bargaining? How would you like to improve it? Why? 

 

	Collective bargaining	Interest-based bargaining
1	Historically, it has been the most common form of bargaining in California.	It is run by Christian leadership as it is built on trust and honesty. It is a method that models Christian ethics in the secular environment.
2	It is also referred to as adversarial bargaining.	Both parties of union and management are encouraged to discuss and decide a shared goal from the labor and management parties. Find mutually beneficial outcomes.
3	It is in the K-12 school environment as required by law.	In the step of negotiation, both parties discuss and decide the salary increasing rate and period of time, then write in the contract.
4	The two main methods of bargaining are: adversarial and collaborative	Everybody around the table was given an opportunity to participate in the discussions.
5	It is proposal-based, supported by the explanation of need for proposed change, and is represented by a chief negotiator.	Create a win-win solution through satisfying all parties after the discussion and negotiation.

 

Resources:

2021. CUI Learning Module

 Kennedy, B. 1999. Interest-Based Collective Bargaining: A Success Story. Industry Relations Center. 

https://irc.queensu.ca/wp-content/uploads/articles/articles_interest-based-collective-bargaining-a-success-story.pdf

 Valerio, E. 2016. Interest Based Bargaining Basics.

https://slidetodoc.com/interest-based-bargaining-basics-presented-by-elizabeth-b/