Therapists' Corner

In today's fast-paced world, many children experience stress, anxiety, and restlessness. Teaching children simple breathing exercises can be a wonderful way to help them manage their emotions, reduce anxiety, boost concentration, and promote overall well-being. Breathing exercises are a great mindful that's easy to learn, fun to practice, and can be a valuable lifelong skill.  Below are a variety of breathing exercises suitable for children of different ages.  Remember to adapt the exercises to suit the child's age and comfort level as needed.

1. Balloon Breaths: Age Group: 3-6 years

1. Have your child sit comfortably or lie down.
2. Inhale deeply through the nose, imagining they are inflating a balloon in their belly.
3. Exhale slowly and gently through the mouth, deflating the balloon.
4. Encourage them to place their hands on their belly to feel it rise and fall with each breath.
5. Repeat for several cycles, gradually extending the duration of each inhale and exhale.

2. Bumblebee Breaths: Age Group: 6-10 years

1. Sit cross-legged or in a comfortable position.
2. Inhale deeply through the nose.
3. Exhale slowly while making a humming sound (like a bumblebee), keeping the lips gently closed.
4. Feel the vibrations in the head and chest as they hum.
5. Repeat this process for a few minutes, focusing on the humming sound and the sensations it creates.

3. Star Breaths: Age Group: 8-12 years

1. Stand with feet hip-width apart and arms relaxed by the sides.
2. Inhale deeply while raising both arms out to the sides and above the head, creating a "star" shape.
3. Exhale slowly as they lower their arms back to the sides.
4. Encourage them to visualize themselves expanding like a star on the inhale and letting go of worries on the exhale.
5. Repeat for several breath cycles.

4. Box Breaths: Age Group: 10-14 years

1. Sit or stand comfortably.
2. Inhale deeply through the nose for a count of four.
3. Hold the breath for a count of four.
4. Exhale slowly through the mouth for a count of four.
5. Pause without inhaling for another count of four.
6. Repeat this process, gradually increasing the count to challenge their breath control.

5. Ocean Waves Breaths: Age Group: 12-16 years

1. Find a quiet space to sit comfortably.
2. Inhale deeply through the nose for a slow count of four.
3. Exhale slowly and audibly through the mouth, imitating the sound of ocean waves.
4. Focus on the rise and fall of the breath, imagining they are at the beach.
5. Repeat for several breath cycles, allowing the breath to become deep and rhythmic.

6. Rainbow Breaths: Age Group: 4-8 years

1. Have your child sit comfortably.
2. Inhale deeply through the nose while raising both arms overhead.
3. Exhale slowly through the mouth as they lower their arms, imagining painting a colorful rainbow with their breath.
4. Match each color of the rainbow to a different breath cycle, moving arms up and down accordingly.
5. Repeat, connecting breath and imagination.

7. Hot Chocolate Breaths: Age Group: 8-12 years

1. Find a cozy seat.
2. Inhale deeply through the nose, imagining they're smelling a warm cup of hot chocolate.
3. Exhale slowly through the mouth, as if cooling off the hot drink.
4. Encourage them to visualize the steam rising on the inhale and the warmth dispersing on the exhale.
5. Repeat, indulging in the comforting imagery.

8. Flower Breath: Age Group: 4-8 years

1. Have your child sit comfortably.
2. Inhale deeply through the nose, imagining they are smelling a beautiful flower.
3. As they exhale through the mouth, pretend to blow away the petals of the flower.
4. Encourage them to visualize the flower's vibrant colors and sweet scent with each inhale.
5. Repeat, engaging their imagination and breath.

9. Cloud Breaths: Age Group: 6-10 years

1. Find a comfortable spot to sit or lie down.
2. Inhale deeply through the nose, imagining they are inflating a fluffy cloud in their belly.
3. Exhale slowly and gently through the mouth, allowing the cloud to float away.
4. Encourage them to visualize the cloud's softness and lightness as they breathe.
5. Repeat for several breath cycles, embracing a sense of serenity.

10. Triangle Breaths: Age Group: 8-12 years

1. Sit comfortably and draw an imaginary triangle with your finger in the air.
2. Inhale deeply as you trace one side of the triangle.
3. Hold your breath as you trace the second side.
4. Exhale slowly as you trace the third side.
5. Repeat this process, focusing on the triangle's shape and your breath's rhythm.

11. Counting Breaths: Age Group: 10-14 years

1. Sit in a relaxed position.
2. Inhale deeply through the nose for a count of four.
3. Exhale slowly through the mouth for a count of six.
4. Continue this pattern, inhaling for four counts and exhaling for six counts.
5. As they become more comfortable, gradually increase the count to challenge their lung capacity.

12. Scented Candle Breaths: Age Group: 12-16 years

1. Sit comfortably with a straight posture.
2. Inhale deeply through the nose, pretending to smell a scented candle.
3. Exhale slowly and gently through pursed lips, as if blowing out the candle without extinguishing the flame.
4. Encourage them to focus on the imaginary scent and the controlled exhale.
5. Repeat, connecting breath awareness with sensory experience.

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