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As a parent, I’ve often found myself caught in those moments when my sons get frustrated or overwhelmed. My immediate instinct is to whisper, “Calm down, just breathe.” Yet, as any parent knows, it’s not always that simple. Many kids, including my own, struggle to find focus when asked to concentrate solely on their breath. It was during one of these challenging moments that I had an “aha” revelation—one that transformed the way I approach mindfulness and emotional well-being for my children.
The Power of Movement and Sound in Mindful Breathing: When it comes to calming down and centering the mind, children can find traditional breathing practices challenging. However, I’ve discovered that integrating movement and sound into mindful breathing exercises can create a more interactive and enjoyable experience. By connecting breath with action, children are more likely to engage and reap the benefits of these practices.
Try These Effective Mindful Breathing Techniques for Kids Here are some creative and effective mindful breathing exercises that your children can enjoy both at home and in the classroom:
Square Breathing: Watch this informative video tutorial (link to YouTube video) to guide your child through a simple square breathing exercise that promotes relaxation and focus.
Counting While Breathing: Follow along with another instructional video (link to YouTube video) to help your child count while breathing, fostering a sense of rhythm and tranquility.
Watching the Breath: Place a hand, stuffed animal, or book on your child’s belly to create a visual aid for observing their breath. This simple practice enhances their connection with breathing and its calming effects.
Visual Props: Incorporate playful visuals like feathers, bubbles, or pinwheels to demonstrate exhalation. Guide your child to count their inhalations and exhalations, encouraging a steady and soothing breath pattern.
Bee or Snake Breathing: Engage your child by having them make buzzing or hissing sounds during exhalation. This technique not only adds a fun element but also deepens their focus on the breath.
Mindful Massage: Discover the calming effects of mindful massage by tracing a rectangle along your child’s back. As they breathe in with upward movements and out with downward ones, this technique helps them unwind, especially before bedtime.
These practices can be an excellent addition to your child’s mindfulness routine.
Mindful Breathing Apps for Kids and Parents Incorporating technology into mindfulness can be beneficial for both kids and parents. These apps offer a range of tools that promote calmness, and parents can lead by example, showing their children the importance of self-care and emotional regulation.
Incorporating movement, sound, and engaging activities into mindful breathing exercises can significantly enhance your child’s emotional well-being. By making these techniques enjoyable and interactive, you empower your children with valuable stress management skills that will serve them throughout their lives.Â
For more strategies on emotional regulation and anxiety reduction, delve into my book, “Make Social and Emotional Learning Stick: Practical Tools for Managing Emotions, Navigating Social Situations, and Reducing Anxiety.“