4 Mindful Breathing Exercises for Children

The current technological and highly competitive world is harsh on children. They experience immense pressure, and stress accumulates from a very young age. 

Children experience stress from mobile usage, parent pressure, peer pressure, academic performance, growth spurt, and many other factors. Childhood stress, when carried into adulthood, affects a person's entire life. Anxiety, depression, nervousness, lack of self-confidence, and numerous mental health issues arise from stress. Thus, the ability to manage stress determines one’s success in life. 

Fortunately, children can perform many activities to reduce stress. Regular physical exercise, uninterrupted sleep, emotional support, time management, etc., can help minimize stress. One activity that has a profound impact on managing stress is mindful breathing. 

Mindfulness and Mindful Breathing

Stress makes the mind restless. An unquiet mind leads to poor judgments, anxiety, anger, lack of self-control, and more psychological issues. Mindfulness, that is being aware of one's thoughts and emotions in the present, reduces stress. 

Mindfulness practice allows one to be aware of the present situation without making any judgements or reactions. Evolved from the meditation practices of Hindu and Buddhist traditions, mindfulness tremendously helps manage stress. It helps children navigate emotional turmoil, overwhelming situations, etc., and improves concentration, reduces pain, and improves overall mental well-being. 

There are numerous methods to achieve mindfulness. Mindful breathing, mindful eating, body scanning, walking meditation, etc., are some mindfulness practices.

Mindful Breathing

Among the various mindfulness practices, mindful breathing is a powerful tool to help children cope with stress. In this method, breath is intentionally controlled to bring about a calmness of mind and relieve stress. The person follows a rhythmic inhale and exhale, while observing the thoughts without judgment. 

Mindful breathing is a simple yet powerful technique for children to manage their emotional well-being. It also helps with improving focus and attentiveness. Regular practice will make the child self-aware. The enhanced calmness of mind results in better academic performance and other activities. 

The greatest advantage of mindful breathing is that anyone can do it anywhere at any time. It is simple, requires zero to minimal resources, and does not take up time. The effects of mindful breathing in reducing stress are felt within a short duration of beginning the practice.

4 Mindful Breathing Exercises

There are many mindful breathing exercises one can practice. But here are the four powerful and effective mindful breathing exercises for children. 

1. Deep Belly Breathing

Deep belly breathing, also known as Diaphragmatic breathing, induces an immediate sense of calm. As the name suggests, this technique involves taking deep breaths involving the respiratory muscle, the diaphragm. 

Most often, as we breathe, we hold back our bellies and limit our inspiration to the chest. By involving the belly and the diaphragm fully, we can take deep breaths that bring in more oxygen to the body. Focusing on these longer and deeper breaths deactivates the body’s stress response and ushers in calmness. 

• Make the child sit comfortably and relaxed with their back lying on a flat surface. 

• Make them close their eyes and inhale deeply through the nose for the count of 8. 

• Tell them to hold their breath for the count of 2.

• Then slowly exhale through the nose for the count of 5. 

2. Smell the Flower and Blow Out the Candle

This mindful breathing exercise is a powerful visualisation technique. In this, we imagine holding a flower and breathing its scent while inhaling and blowing out a candle while exhaling. 

• Make the child sit comfortably and relaxed. 

• Tell them to raise two hands to the nose. 

• Tell them to imagine holding a flower in one hand and a candle in the other. 

• While inhaling through the nose, tell them to visualise inhaling a flower’s scent and filling the lungs with it.

• While exhaling, tell the child to face the other hand and exhale as if blowing a candle. 

• Repeat the process 4 times after each interval. 

3. Dragon Fire Breathing 

Dragon fire breathing is a great exercise for calming down when in anger. The long exhale in the exercise triggers the parasympathetic nervous system (rest and digest controls of the body) to slow the heart rate and relax the body.

• Make the child sit cross-legged or kneel with the spine straight. 

• Let them breathe in through the nose. 

• Breath out with the mouth wide open and tongue sticking out as if a dragon is spitting fire out of its mouth. 

• Repeat the exercise 5-8 times.  

4. Hot Air Balloon 

An effective mindful breathing exercise, hot air balloon breathing is an instant stress-buster. 

• Invite the kids to sit or stand comfortably. 

• Make them cup their hands around the mouth. 

• Now, let them inhale deeply through the nose. 

• Then, tell them to exhale through the mouth while moving their hands apart as if filling an imaginary balloon. 

• The exhaling and hand movement let the kids be in the present moment and calm them.