Shake it out: Movement, meditation and box breathing to bust stress
Year 10 took part in a special workshop which explored the science behind stress and equipped them with a range of techniques that they can use in their everyday lives.
The session was delivered by Puja Datta Sharma, a holistic life coach and breathwork practitioner, who is a current QE parent. The interactive assembly explored what stress is (‘the body’s alarm system’), its symptoms and the nature of the fight, flight or freeze response. Mrs Datta Sharma differentiated between eustress – positive stress that motivates and focuses – and distress, which depletes and impairs functioning.
The boys were then guided through various exercises designed to channel their energy and control their breathing. These ranged from shaking their bodies and swinging their arms, to bellows breaths (raising and lowering their arms in time with their breathing), box breathing (breathing in for a count of four, holding for four, breathing out for four and holding for four) and a guided meditation.
Dr Celia Wallace, Head of Year 10, said: “Everyone encounters some level of stress in their lives, whether related to exams or work, relationships or domestic pressures. The workshop was a valuable opportunity to reflect on what stress is, how it can be harnessed, and how pupils can deploy simple techniques to keep calm and improve their mood. Alongside all the academic and personal development work we do, it is important to build understanding of how the boys can manage any challenges to their wellbeing.”
After the assembly, pupils were asked to reflect on what they had learned and which, if any, techniques they would try again in the future.
Ayaan Dhingra (Year 10) commented: “I learnt about the scientific reasoning behind stress and exactly how we can use this to our advantage by controlling it. I enjoyed the physical activities as they were really engaging and surprisingly helpful, which lightened my mood.”
Raghav Janga (also Year 10) added: “I liked the different types and ways in which you can breathe to relieve stress. I found the first breathing example where you raise your hands to inhale and exhale when you pull them down similar to a breathing technique in Ancient Indian Yoga: Bhastrika Pranayama. I had encountered Bhastrika Pranayama before in a yoga course so was familiar with the topic. The whole workshop was very fun!”
The final exercise was a group guided meditation. Mrs Datta Sharma argued that meditation can balance the nervous system, lower stress hormones like cortisol and adrenaline, and boost good mood chemicals. Some studies show that regular meditation can change the brain structure through neuroplasticity, for example growing the hippocampus (linked to learning, memory and emotional regulation) and reducing the reactivity of the amygdala (the brain’s fear centre).
“Meditation will be something I will take away from the workshop” concluded Siddharth Josyula.