In moments of stress, anxiety, or overwhelming emotions, finding a sense of calm can seem impossible. However, one of the most powerful tools we possess to regulate our emotions and restore equilibrium is right under our noses—literally! By harnessing the power of intentional breathing exercises, both adults and children can cultivate a deep sense of calm and emotional control.
If we normalise breathing practice for our kids by practicing ourselves, they will be more likely to consider breathing exercises when they are feeling stressed and overwhelmed. It's important to remember that any breathing techniques will be far more effective if our children practice when they are feeling calm, so that they are already familiar with breathing techniques before they have to use them to calm down. It is difficult to learn something new during times of stress! Here are a variety of simple yet effective breathing techniques that can be practiced by people of all ages:
1. Belly Breathing
Belly breathing is a fundamental technique that promotes relaxation and encourages deep, diaphragmatic breathing. Here's how to practice it:
- Find a comfortable seated position or lie down.
- Place one hand on your belly and the other on your chest, or both hands on your belly.
- Inhale deeply and slowly, allowing your belly to rise while keeping your chest relatively still.
- Exhale slowly, feeling your belly deflate.
- Repeat this process for several minutes, focusing on the gentle rise and fall of your belly.
2. Reverse Belly Breathing
Reverse belly breathing is basically the opposite of belly breathing. It is a little trickier to master so it is good to get comfortable with belly breathing first. Here's how to practice it:
- Find a comfortable seated position or lie down.
- Place one hand on your belly and the other on your chest, or both hands on your belly.
- Inhale deeply and slowly, allowing your belly to deflate while keeping your chest relatively still.
- Exhale slowly while you expand your belly. This is the opposite of what normally happens when we breathe naturally.
- Repeat this process for several minutes, focusing on the gentle rise and fall of your belly.
3. 4-7-8 Breathing
The 4-7-8 breathing technique, pioneered by Dr. Andrew Weil, is a simple yet effective exercise for calming the mind and reducing anxiety:
- Sit in a comfortable position, ensuring good posture.
- Close your eyes and take a deep breath through your nose, counting silently to four.
- Hold your breath for a count of seven.
- Exhale slowly and completely through your mouth, counting to eight.
- Repeat the cycle three more times, gradually increasing the number of repetitions as you become comfortable with the technique.
4. Box Breathing
Box breathing is a useful technique that helps regulate breathing patterns and promotes relaxation. Visualise a square as you practice this exercise:
- Inhale deeply through your nose, counting to four as you trace the first side of the square.
- Hold your breath for a count of four as you trace the second side.
- Exhale slowly through your mouth for a count of four as you trace the third side.
- Hold your breath for a count of four as you complete the square.
- Repeat the process for several minutes, focusing on the rhythm of your breath and the imaginary square.
- We also have a printable box breathing page in our resources section. You can use your finger to trace the square on the paper instead of just visualising it. This is great for children so they can have a clear picture of what they need to do. After they practice with a real square, it will be easier for them to visualise a square in their minds.
5. Straw Breathing
Straw breathing is a fun and engaging exercise for children that can help them calm down and regulate their emotions:
- Give your child a straw and ask them to hold it as if they were about to drink from it.
- Instruct them to take a deep breath in through their nose, then exhale slowly and gently through the straw.
- Encourage them to make the exhale last as long as possible, focusing on the sensation of their breath passing through the straw.
- Repeat this process for several rounds, making sure they breathe in fresh air through their nose and exhale through the straw.
- You can make this into a game by getting them to blow through the straw to make a light ball or balloon move around. You could even create a maze out of cardboard or other objects that they can blow a ball through. Remember to encourage them to inhale deeply and exhale slowly and gently in this exercise, otherwise they can get a little excited and start taking short shallow breaths, which is the opposite of what you want!
6. Balloon Breathing
Balloon breathing is another playful exercise suitable for children that stimulates their imagination while promoting relaxation:
- Ask your child to imagine their belly is a balloon.
- Instruct them to take a deep breath in through their nose, imagining their belly filling up with air like a balloon expanding.
- As they exhale through their mouth, encourage them to visualize the balloon deflating and getting smaller.
- Repeat this process several times, allowing them to embrace the imagery and rhythm of the exercise.
Mastering the art of intentional breathing can be a transformative practice for both adults and children. By incorporating these simple techniques into our daily routines, we can tap into the power of the breath to reduce stress, manage anxiety, and cultivate a greater sense of self.