MINDFUL BREATHING FOR KIDS HOW TO
MINDFUL BREATHING FOR KIDS FULL

MINDFUL BREATHING FOR KIDS FULL

Taking it a step further: Try 2-1-4-1 pattern: breath in for 2, hold it at the top of your breath with your lungs full for the count of 1, breath out for 4, hold it at the end of your exhale with your lungs empty for 1 count. ”Rectangle breath” is another version of this, either tracing it in the air, or with an actual piece of paper for a visual guide, slowly breathe in moving your finger slowly up the short side of the rectangle, and slowly breathing out as you trace the long side. Increase as they’re able (breathe in for 4, out for 5, etc.) Extended exhale Breath countingĬount (out loud for a child or on your fingers) inhale 1, 2, 3, exhale 1, 2, 3, 4. These are my personal favorite breathing exercises that can help adults and kids help each other calm down when they are feeling taken over by big emotions. Research suggests deep breathing (from your diaphragm, not just shallow breathing in your chest) is one of the easiest (and free!) ways to calm your brain and body. “ Emotions are contagious,” so just like anxiety can make other feel anxious by proximity, being calm can help others become or stay calm.Īll Paint Love programs start with trying to help youth be present where they are in the moment, and ready to engage their creative brain. Taking simple steps to speak and act from a place of relative calm, rather than from a place of fear or stress, can help buffer stress kids might be feeling, and help co-regulate their emotions.Ĭo-regulation is a great technique for kids (and adults!) who are having a hard time settling anxious thoughts on their own. My husband calmly wrapped his arms around me and we took a big, deep breath together (and then had a silly kitchen dance party with our dog!). I could feel my chest tightening, my breath quickened, and a million worries clouded my brain. Last night, after returning from the grocery store with just zucchini and chocolate chips - and seeing a long line of people with baskets of similarly odd items scavenged from nearly empty shelves- I started going down a rabbit-hole of worry.

MINDFUL BREATHING FOR KIDS HOW TO

Nothing quite like the COVID-19 situation we find ourselves in has ever happened before, so there is no guide book on how to respond, and that itself can be scary or overwhelming.

Mindful breathing for kids