The Power of Breathing Exercises for Calming Kids

In today’s fast-paced world, children often experience high levels of stress and anxiety, whether from school pressures, social challenges, or overwhelming daily routines. As adults, we sometimes forget that kids are under more pressure than ever. Fortunately, simple yet effective techniques like breathing exercises can be a powerful tool in helping children calm down, focus, and manage their emotions. Numerous experts agree that mindful breathing can be especially beneficial for children who struggle with emotional regulation. Let’s explore how breathing exercises work and why they effectively calm kids.

Understanding the Science Behind Breathing

Breathing exercises tap into the body’s natural relaxation response. When we feel anxious, our breathing often becomes shallow and rapid, contributing to stress and unease. However, by slowing down the breath and focusing on it, children can activate the parasympathetic nervous system, which is responsible for calming the body and mind. This shift from the “fight or flight” mode to a relaxed state helps lower heart rate, reduce muscle tension, and ease anxiety.

Practising controlled breathing can teach children to recognise when they are feeling overwhelmed and take charge of their emotional responses. Breathing exercises improve self-regulation and promote mindfulness, which is the ability to be present in the moment without judgment.

How Breathing Exercises Help Calm Kids

1. Regulating Emotions Children, especially those with special needs, often find it challenging to regulate their emotions when they feel overwhelmed or overstimulated. Breathing exercises can provide a practical tool to manage intense feelings of frustration, anger, or anxiety. By focusing on their breath, kids can pause and create a mental space between a trigger and their reaction, allowing them to respond in a calmer, more measured way.
2. Enhancing Focus For many children, particularly those with attention challenges, staying focused can be a real struggle. Researchers show that incorporating mindful breathing exercises into a child’s routine can help improve concentration. A few minutes of deep breathing can help “reset” the mind, making it easier for children to focus on the tasks and be more present.
3. Improving Sleep Poor sleep is another issue many children face, often due to stress or anxiety. Mindful breathing exercises, especially those that promote relaxation, can help calm the mind and body before bedtime, making it easier for children to fall asleep and stay asleep. Children learning to use breathing techniques in their nighttime routine are more likely to drift off peacefully.
4. Supporting Social and Emotional Skills Breathing exercises also foster critical social and emotional skills. Teaching children how to use their breath to regulate their emotions gives them a valuable coping mechanism that can be applied in various situations, from school to social interactions with peers. For instance, children who feel nervous before a presentation or test can use breathing techniques to calm themselves and regain confidence.

Simple Breathing Exercises for Kids

The best part about breathing exercises is that they are easy to teach and can be done anywhere—at home, in the classroom, or in the car. Here are a few simple exercises that are effective for calming kids:

1. The Balloon Breath: Imagine you are holding a balloon in your hands. As you breathe in, imagine filling up the balloon with air, and as you exhale, pretend the balloon is slowly deflating. This visual can help children focus on their breath and promote a feeling of calm.
2. The 4-7-8 Technique involves inhaling through the nose for 4 seconds, holding the breath for 7 seconds, and exhaling slowly through the mouth for 8 seconds. It encourages slow, controlled breathing and can quickly help children feel more grounded.
3. The Buzzy Bee Breath: Have kids sit comfortably and take a deep breath through their noses. As they exhale, they should hum like a bee. The vibration from the humming can feel soothing and calming, helping children release pent-up energy and tension.

Conclusion

Breathing exercises are a powerful yet simple way to help children manage stress, anxiety, and other overwhelming emotions. Teaching kids how to use their breath to calm themselves empowers them to navigate life’s challenges with greater resilience and emotional control. The benefits of mindful breathing are far-reaching, from enhancing emotional regulation and focus to improving sleep and social skills. With consistent practice, children can build a foundation of calm that serves them well throughout their lives.

If you think that you can benefit from professional support on this issue, you can reach out here.

Tinkara Klinc is a Trainee Psychologist who works with adolescents and young adults offering support sessions. She is interested in child development and family dynamics, furthering her education in the field of Developmental analytical psychotherapy.

References:

 Harvey, N. (2018). Mindful Little Yogis: Self-Regulation Tools to Empower Kids with Special Needs to Breathe and Relax. Singing Dragon.

Murray, L. (2012). Calm Kids: Help Children Relax with Mindful Activities. Floris Books.

WL, T. (2017). Kids find inner calm through mindful breathing. The Straits Times B, 1.