Learning practical self regulation tools while young equips kids to manage big emotions and stressful situations throughout their entire life. Deep breathing is one of the easiest, most effective tools that kids can use to self regulate. Breathing exercises activate the parasympathetic nervous system, the part of the nervous system that controls reactions to stress. These exercises help relax the body, refocus the mind and reduce anxiety. Teaching your kids deep breathing exercises in an intentional, personalized manner will encourage the daily use and auto-retrieval when stress gets high.
Teach the concept in a calm moment
When emotions are running high, kids’ brains are not in a state to learn a new self-regulation tool. Teaching breath work during calm moments allows children to receive the information in a positive, relaxed manner. The more they practice breathing exercises while they are calm, the higher the chance they will pull on these tools when they are experiencing big feelings of anger, sadness or worry.
Model deep breathing during stressful times
Modeling deep breathing can be a great way to demonstrate how and when to use a relaxation technique. If you, as a parent, are experiencing a big emotion, you can talk through your process of calming down out loud and incorporate breath work. One example might be, “I’m feeling so frustrated right now because traffic is moving so slowly. I’m going to try to relax and take 5 deep belly breaths while I wait at this red light.” You might find that your children begin to breathe with you as you model the behavior.
Use Visual Cues around your home
Sprinkling visual cues around your home helps teach and remind kids about breathing techniques. You can hang a breathing chart on the refrigerator or place a custom deck of mindfulness cards on your kids’ desks. There are even tasteful pieces of art you can display in your family room that subtly reinforce the importance of deep breathing. Simple daily reminders will signal your children’s brains and remind them about the tools they can use for self regulation.
Find ways to make it Enjoyable
Kids of all ages enjoy learning new breathing practices in a fun way. Little ones love to use their imagination and more willingly participate in activities with motivators, like bubbles or stuffed animals. Older kids appreciate the use of scents, such as essential oils or flowers, and guided meditations with themes of interest.
Create a daily routine
One of the best ways to normalize the concept of deep breathing is to create a family routine. Every morning before breakfast or each night at bedtime, you can share a mindful minute with a deep breathing exercise. Find a moment in your family’s schedule that feels natural and manageable and hold it as a sacred practice. This can be a bonding experience and help to create a peaceful home.
Written by Krista G.