Children’s Special: 4 Breathing Exercises To Calm Your Mind As A Child

Breathing exercise help us stay in the moment, because our minds and bodies are connected, when we start to feel scared, nervous, and maybe angry, those big feelings makes our heart beats fast, and it affects the way we breath, but when we slow down and focus on calm breathing, we help our minds and bodies relax.

Do you ever feel worried or scared sometimes? Maybe your heart starts to beat really fast or your mind is racing with thoughts. That’s totally normal – lots of kids feel that way.

That’s where breathing exercises come in. 

Breathing exercises are one of the best ways kids can use to manage their fears and anxieties. They are;

• Simple to learn,
• You can do them anywhere,
• And they really work.

When you take slow, deep breaths, it  signals your brain that everything is okay. This helps your body and mind calm down so you don’t feel so worried or scared anymore.

The great thing is, you can do breathing exercises anytime you need to: before a big test, when you’re trying to fall asleep, or even in the middle of a school day if you’re starting to feel anxious. They’re easy and totally free, which makes them the perfect tool for kids to have.

Today, we’ll walk through some fun and effective breathing exercises that you can try whenever you need to press the “calm” button. By taking just a few minutes to focus on your breath, you’ll be amazed at how much better you can feel. No expensive apps or fancy equipment are needed – just you and your awesome breathing powers.

So if you ever find yourself feeling worried, scared, or stressed out, remember that you have the ability to take control of your mind and body through the power of your breath. Ready to give it a try?

4 Simple Breathing Exercises to Engage in as Kids

1. Belly Breathing (Diaphragmatic Breathing)

When those big feelings such as anger or worry come, one easy way to feel better is to do some belly breathing. Belly breathing is a super simple technique that can help you calm down.

Here’s how it works:

1. Place your hand on your belly.
2. Breathe in slowly through your nose, feeling your belly expand.
3. Breathe out slowly through your mouth, letting your belly go back down.
4. Repeat a few times.

Belly breathing is great for kids because it can make you feel more calm and peaceful, even when things feel scary or upsetting.

2. Square Breathing (Box Breathing)

Sometimes when you’re feeling worried or upset, it can be hard to calm down. That’s where square breathing can help.

Here’s how you do it:

1. Breathe in slowly through your nose, counting to 4.
2. Hold your breath for 4 seconds.
3. Breathe out slowly through your mouth, counting to 4.
4. Hold your breath for 4 more seconds.
5. Repeat!

Square breathing tells your brain that everything is okay, which can make you feel calm. Plus, it’s easy to remember the steps; just think of a square.

3. Practice Mindful Breathing

Have you ever noticed how you breathe without even thinking about it? That’s mindful breathing.

Mindful breathing is when you close attention to your breath as it moves in and out. You can do this anytime, anywhere, even when you sit or lie down.

Here’s how to try it:

1. Get into a comfortable position. You can sit, stand, or lie down.
2. Gently close your eyes and start to notice your breathing. Pay attention to the air moving in and out of your nose or belly.
3. If your mind starts to wander, gently bring your attention back to your breath.
4. Keep breathing slowly and steadily. You can even count each breath if that helps you focus.

Mindful breathing is great because you can do it anytime you need to take a break and recharge.

5. Alternate Nostril Breathing

Ever tried breathing through just one of your nostrils at a time? It might sound silly, but this breathing technique called alternate nostril breathing can help you feel more relaxed and calm.

Here’s how you do it:

1. Sit up tall and use your right thumb to gently close off your right nostril.
2. Breathe in slowly through your left nostril.
3. Remove your thumb and use your right ring finger to close off your left nostril.
4. Breathe out slowly through your right nostril.
5. Repeat, switching which nostril you breathe through each time.

Alternate nostril breathing is great because it’s a fun way to try something new. Kids love the silly feeling of breathing through just one nostril at a time.

Incorporating Breathing Exercises into Daily Life

Now that you’ve learned some fun new breathing exercises, how can you use them to help you feel better every day? Here are some tips:

1. Create a Quiet Space

Find a quiet spot in your home where you can relax and do your breathing exercises. Maybe it’s your bedroom, a cosy corner, or even outside. Keep this space peaceful and free from distractions so you can focus on your breathing.

2. Make it a Habit

Try to practice your breathing exercises at the same time each day, like when you first wake up or before bedtime. Doing them regularly will help the techniques become a natural part of your routine.

3. Use Them When you Need Them

Remember, you can do breathing exercises anytime you start to feel worried, scared, or upset. They’re a super quick way to help calm your mind and body.

For example, if you’re feeling anxious before a big test at school, take a few minutes to do some belly breathing or square breathing. Or if you have a bad dream at night, try some mindful breathing to help you relax and feel better.

Conclusion

The more you practice these breathing techniques, the easier they’ll be to use. Soon, they’ll become a natural way to help you through tough moments and feel more calm and confident.

Which of them would you love to try first?

Also read: Mindfulness: Living In The Present Moment