Calm The Crazy: Breathing Techniques Kids Will Love

I believe in the importance of practicing mindfulness, and I previously shared these breathing techniques. They are a great way to calm the body and the mind. Mindfulness and breathing techniques don’t just benefit adults – they are really helpful for kids as well. So I’ve been making some handouts for the students and teachers that I work with. As I was creating them, it occurred to me that kids don’t just get stressed out, anxious, and agitated at school. There are times at home – right after school, during homework, at bedtime (who am I kidding – anytime, right?) when kids get a little crazy as well. And then WE get a little crazy …

So, I’m sharing these fun breathing techniques here as well. We sometimes have to live with (and in) the crazy, but there are ways to calm it down.

A Mindfulness Moment

You know those times when your kids seem a little distracted, stimmy, or unfocused? Sometimes a moment of mindfulness is all that is needed to refocus energy and get back on track; and taking a few minutes of time proactively can save you more minutes of frustration. Focusing on breathing is a great way to practice mindfulness. Breathing techniques can calm the body, reduce stress and tension, and help achieve a positive mind-body balance.

Extended Exhale

Start by closing your eyes and bringing your attention to your breath without trying to change it yet. Just notice the flow of your breath and your inhale and exhale. Then, slowly begin to deepen your breathing. Move through a few cycles: inhaling fully, pausing at the top of your breath, and exhaling fully. Now, start to count your inhales and exhales. Try to make your inhales and exhales match (maybe inhaling for the count of 3 and exhaling for the count of 3, or inhaling for 4 and exhaling for 4). Continue for a few cycles. Then, the next time you pause at the top of your inhale, see if you can lengthen your exhale (maybe inhaling for 3 and exhaling for 4). Take a few more breaths like this. Then, slowly return to your natural breathing, and open your eyes.

Lion’s Breath

This looks a bit silly, but younger students especially really like it. You can stay seated, or stand up for this breathing exercise. Start by loosening up and shaking out your body a little. Then, take a full deep breath through the nose. As you exhale, open your mouth really wide, relax your face muscles, and stick out your tongue. Exhale fully from the mouth, making a loud “haaaah” sound. Repeat 3 or 4 times.

Prayer Hands

Place your hands together as though you are praying, with hands at heart center. As you inhale move your thumbs apart, and as you exhale press them together (not too hard, but enough to notice the pressure in your thumbs). Count “1” to yourself. Then, move your pointer fingers apart as you inhale, and press them back together as you exhale, counting “2” to yourself. Continue this with your middle, ring, and pinky fingers and continue counting up to 5. Then, start with the pinky fingers and count down from 5 to 1. Repeat 2 more times, moving with your own breath.

Ocean Breath

Ujjayi (ooh-JAH-yee) breathing is referred to as “ocean breath” (or sometimes “Darth Vader” breath) because of the sound it makes. This is a little more advanced, and probably more appropriate for older kids. Start by relaxing your mouth, tongue, and jaw. Seal your lips and start to breathe in and out through your nose, letting your breath get louder in your mouth and throat. Breathing slowly, deepen your inhalation through your nose. Let your breath roll around in the back of your throat, constricting the muscles there (be careful not to tighten your throat). Exhale slowly through your nose. Continue this breathing and notice that your breath starts to sound like the ocean – or Darth Vader!

I hope you find these breathing techniques helpful and fun. If you like them, you can check out more breathing techniques (and printable cards) at Childhood 101.