24 May 2023 | 8 min Read
Sudeshna Chakravarti
Author | 799 Articles
Like adults, it’s common for kids to find themselves struggling against big emotions, such as anxiety, anger, and frustration. Whether it’s a tiff with their siblings, or not being allowed to have ice cream before dinner, feelings of stress and agitation can bubble up in your little one’s mind and cause sudden temper tantrums and outbursts.
One way to help your child cope with their emotions is by teaching them methods to calm their stressful thoughts. For instance, breathing exercises for kids are one of the fail-proof strategies to relax your kid and help them deal with their difficult feelings and emotions.
Read on as we discuss more about the different deep breathing exercises for kids and how they can help in managing your child’s anger and stress.
If you have tried mindful activities like meditation before, then you already know the power that deep breathing exercises hold in enhancing your overall health and well-being. For kids, these exercises calm their feelings and divert their minds from the things that are making them angry, upset, or frustrated.
Additionally, deep breathing exercises offer the following benefits to your little ones.
These breathing exercises will help your child process their emotions in a healthy and mindful manner / Image credit: Freepik
When it comes to deep breathing exercises, the key is to make them fun and easy to remember so that your little one can practice them when things go topsy-turvy or even when you are not around.
Also, avoid introducing your kids to these exercises in an emotionally charged situation. Instead, teach them these exercises during calm moments, when your kid is more receptive to information and is willing to practice along with you. This way you can equip them ahead of time to handle stressful situations.
Let’s look at some easy and fun breathing exercises that your little ones can practice.
For this deep breathing exercise, encourage your kid to imagine that they are smelling a flower and tell them to inhale deeply through their nose and exhale out through their mouth. This is an easy exercise and also a good starting point to garner your little one’s attention in these activities.
Just like a bunny hopping in the garden, ask your child to participate in this exercise, while imitating the animal and taking two quick sniffs through their nose and one big exhale out through their mouth.
This action mimics the sobbing motion and helps your kid breathe through crying, or while going through feelings of sadness, fear, or frustration.
This exercise is also known as bubble breathing and is beneficial for calming your little one’s mind and body. Ask your little one if they remember how softly they have to blow to make a big bubble while playing with bubble-making toys.
Now, tell them to imitate the action and take a deep breath and blow it out softly through their mouth, as they would do while playing with their bubble toys.
Practice these breathing exercises together with your child to make them more fun and interactive / Image credit: Freepik
A simple exercise, this breathing technique helps your little one focus on their breathing patterns and keeps their mind off the things bothering them. Have your little one blow out candles on a pretend birthday cake while drawing in deep breaths through their mouths and blowing out strongly through their mouths.
For this, your little one has to place one hand on their chest and the other on their belly. Once they are comfortable and ready to start, ask them to inhale through their nose for four counts and exhale slowly through their nose (in four counts).
While doing this exercise, encourage your little one to focus on their belly movements and how their chest rises and falls as they inhale and exhale.
This exercise combines two techniques, blowing out the candles and smelling flowers. Have your little one pretend that they have a flower in one hand and a candle in another.
The first step is to have your child smell the flower while inhaling deeply through their nose and filling their lungs with air, and then ask them to exhale through their mouth and pretend to blow out the candle placed in their other hand.
This breathing exercise is commonly known as Bhramari Pranayama and is considered one of the most popular meditation techniques for relaxation.
Have your child sit comfortably in a chair and encourage them to inhale through their nose, while keeping their mouth closed. Next, with their mouth closed, have your little one imitate a humming or buzzing noise, like bees, while exhaling. You can also encourage your little one to cup their hands around their ears to amplify the humming sound.
For this exercise, have your little one sit in a cross-legged position and have them point their index fingers toward each other, in front of their mouth. Now, ask your child to inhale through their nose and exhale through their mouth, and while doing so, have them swirl their fingers around like a tumble dryer.
Have your little one interlace their fingers under their chin and as they inhale, have them raise their elbows as high as they can, around their face and neck. While exhaling, ask your child to lower their elbows and put them under their chin.
Have your child pretend that they are a snake and imitate the hissing sound while inhaling through their nose, and exhaling softly through their mouth. Practicing this exercise regularly can relax your child’s mind and stabilise their heart rate, thereby calming their body and mind.
These simple and fun breathing exercises for kids are a great way to encourage your little one in mindful activities and form a healthy way to channel their emotions. They can also enhance your child’s overall health and boost their immune system to keep illnesses at bay.
You can also make these exercises interactive by practicing them together with your little one and supporting them while they process their emotions.
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Cover Image Credit: Freepik.com
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