Summer 2014
Volume 11 Number 3
UBHC EAP Link
Timely Topic
Never Underestimate the Power of a
Good Deep Breath!
Published by
Employee Assistance Program
Student Wellness Program
Piscataway (732) 235-5930
Newark
(973) 972-5429
Voorhees (856) 770-5750
How often do you stop to take a long, slow
deep breath? Unfortunately, most of us tend to
operate throughout the day on short, shallow
breaths. In the hustle and bustle of everyday
life we frequently forget the power of such a
simple act.
Deep breathing can help to clear our
thoughts, slow us down, increase our ability to
engage in mindfulness and manage stress more
effectively. To begin you will want to become
familiar with what your deep breath feels like.
Place one hand on your chest and one hand on
your abdomen and slowly inhale. If you are taking a good, deep breath, the hand on
your abdomen will rise. If you find the hand on your chest is moving, you are taking a
short, shallow breath. If you begin to feel light-headed, stop for a few minutes and try
again slower. Here are some examples of exercises to try:
www.ubhc.rutgers.edu
Services
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On-site Seminars
Crisis Debriefing
Attention all Parents!
FREE Children’s Summer
Social Skills Group!
Abdominal Breathing Exercise: Do ten slow, regular breaths as described above and
be sure to exhale all the air from your lungs. After each breath count backwards from
10 (i.e., Take one deep breath and count “10,” take a second, slow, breath and count
“9,” another deep breath and count “8,” etc. until you reach “1”).
Regina Stanley, LMFT, will be
leading a five week Social Skills
Group for children ages 6-9.
The program will work with
children and families to build the
necessary tools to help with the
start/return to school.
Square Breathing: Breathe in slowly to the count of four, hold your breath for a
count of four, release for a count of four, count to four before inhaling again.
Five consecutive Thursday evenings
(6:00-7:00) beginning July 31st.
Breathing with a Mantra: Engage in slow, regular, deep breaths while repeating a
relaxing word or phrase. For example, as you take a breath in you may say, “Breathe
in peace and serenity” and as you breathe out, “Breathe out stress and tension.”
Conveniently located in Piscataway
at 671 Hoes Lane West, Room C108.
Mindful Breathing: Focusing solely on the breath, what sensations do you feel in
your body? Notice the difference between an in-breath vs. an out-breath.
Registration is required by July 15th.
Please contact the EAP (732) 2355930 for more information.
Try to engage in the breathing exercise of your choice for five minutes but if time is
tight, one good, deep breath can do just the trick to help you slow down and refocus.
*Adapted from the book: Bourne, J. B. (2010) The Anxiety and Phobia Workbook, 5th Ed.
EAP SERVICES
Remember the EAP is available
to you and any family member residing
in your household should you be
interested in taking the challenge to
incorporate better self-care into your
daily routine.
All services are free and
confidential. Your employer has
already provided this as another benefit
to you. No information is shared with
your employer without your written
consent.
The EAP is also available to
work with individuals, couples and
families for reasons such as personal
Whatever your concerns, we
are here for you. Feel free to reach out
to us by telephone if you have any
questions, concerns or would like to
schedule an appointment.
difficulties, relationship concerns,
grief, stress management, parenting
issues, time management, and
substance abuse.
We’re a phone call away.
1-866-EAP-UBHC
(1-866-327-8242)