Crocodile Breathing

A breathing drill done lying face down, using the floor as a guide to feel the low back and sides expand. It teaches diaphragmatic breathing, lowers the heart rate, and relaxes the back after exercise.

How to play

1. Each student lies face down on a yoga mat, forehead resting on stacked hands, legs loose.
2. For 1 minute, breathe naturally, just noticing which part of the body moves.
3. Breathe in through the nose for 4 seconds, sending the air to the low back and sides: the low back rises and the belly presses into the floor. Breathe out through the mouth for 6 seconds. 6 cycles.
4. In pairs: B rests their hands lightly on the sides of A's waist so A can feel them widen. 6 cycles, then switch, about 2 minutes.
5. Child's pose: knees wide, hips toward heels, arms forward; 5 slow breaths into the back.
6. To finish, students sit up slowly and take one last long breath before standing.

Rules

• Always breathe in through the nose, without forcing.
• If anyone feels dizzy, they go back to normal breathing and stay lying down.
• The partner's hands only rest; no pressing.
• Stay silent so you can hear your own breath.

Variations

Adaptations

• Limited mobility: seated in the wheelchair, leaning forward with forearms on the thighs and a partner's hands on the sides.
• Hearing impairment: the teacher shows the timing by raising and lowering a hand where everyone can see it.
• Discomfort lying face down: do it in child's pose with a cushion or folded mat under the chest.

Learning goals

• Practice diaphragmatic breathing using touch as feedback.
• Lengthen the exhale to speed up recovery.
• Relax the back muscles after exercise.

Equipment for a class of 25

• yoga mats: 25

Teacher tip

Many teens breathe only into the chest; the floor and a partner's hands give them the feedback they need. If there is giggling at first, allow one more minute of free breathing before starting.

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