Belly breathing, also known as diaphragmatic breathing, is a simple yet effective technique to help kids relax and calm down. It's a great tool for managing stress, anxiety, and even improving sleep.
Learning Belly Breathing: A Step-by-Step Guide for Kids
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Find a Comfortable Position: Have your child sit or lie down comfortably. They can sit crisscross applesauce, in a chair, or on their bed. The key is to feel relaxed and supported.
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Place Hands on Belly: Ask your child to place one hand on their chest and the other on their belly, just below their ribs.
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Breathe In Slowly: Instruct them to breathe in slowly through their nose. As they breathe in, they should feel their belly rise, while their chest remains relatively still.
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Breathe Out Slowly: Then, guide them to breathe out slowly through their mouth. They should feel their belly fall as they exhale.
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Repeat and Practice: Encourage them to repeat this process several times. It's best to start with 3-5 breaths and gradually increase as they become more comfortable.
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Make it Fun! Use imagery to make it more engaging. For example, you could say, "Imagine you're blowing up a balloon with every breath in, and letting the air out slowly as you breathe out." Sesame Street's Rosita uses fun techniques, as seen in the videos referenced. (https://www.youtube.com/watch?v=Xq3DwzX6MUw)
Benefits of Belly Breathing for Children
- Stress Reduction: Helps calm the nervous system and reduce feelings of stress and anxiety.
- Improved Focus: Promotes relaxation and can improve concentration and attention span.
- Better Sleep: Deep belly breaths can help children relax and fall asleep more easily.
- Emotional Regulation: Can assist children in managing big emotions.
Many resources are available online and in videos to help teach children this technique. PBS Kids for Parents offers guidance on practicing mindfulness through belly breathing. (https://www.pbs.org/parents/crafts-and-experiments/practice-mindfulness-with-belly-breathing) Remember, consistency is key. Regular practice will help children master this valuable skill.
