Are you ready for a game-changer? Scientific studies have shown that controlling your breath can help to manage anxiety and stress-related conditions. Picture this: your neurodivergent child is feeling overwhelmed, and you’re searching for a simple, effective way to help them regain their calm. Enter our list of 5 fantastic breathing exercises for anxiety relief that can be a lifesaver for parents and caregivers alike. We know how much of a challenge it can be to support kids with thinking and learning differences, but these exercises can make a world of difference – and they don’t require any fancy equipment or extensive training. Please keep reading to discover how these easy-to-implement square breathing visual and empower your child to manage their anxiety and embrace their unique abilities.
Table of Contents
1. Belly Breathing: A Simple Foundation
Belly breathing is an excellent starting point for kids who are new to mindfulness techniques. It’s simple and effective. Here’s how:
- Have your child sit or lie down comfortably.
- Place one hand on their chest and the other on their belly.
- Instruct them to breathe in slowly through their nose, feeling their belly rise.
- Then, have them breathe out gently through their mouth, noticing their belly fall.
Encourage your kid to practice this technique for a few minutes, focusing on the sensation of their breath filling and leaving their body. As they become more comfortable, they’ll find it easier to use belly breathing as a go-to anxiety-relief tool.
2. The 4-7-8 Technique: A Powerful Pattern
The 4-7-8 technique is a structured breathing exercise that helps kids regain control over their thoughts and emotions. This method involves inhaling, holding, and exhaling breaths for specific counts. Here’s how it works:
Read more: 5 Emotional Regulation Activities for Kids
- Inhale for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale for 8 seconds.
Have your child repeat this cycle several times, focusing on the rhythm and counting. The 4-7-8 technique not only promotes relaxation but also teaches kids the power of intentional breathing for anxiety relief.
Read more: Focus Exercises for Kids
3. Lion’s Breath: A Roaring Release
Lion’s breath is a fun and engaging exercise that allows kids to release tension and anxiety while embracing their inner lion. This technique involves taking a deep breath and exhaling forcefully with an open mouth and extended tongue. Here’s how to do it:
- Have your child sit comfortably with their hands on their knees.
- Instruct them to take a deep breath through their nose.
- As they exhale, encourage them to open their mouth wide, stick out their tongue, and make a roaring sound.
Read more: Natural Anxiety Relief for Kids
Lion’s breath can be a playful way for kids to let go of stress and anxiety while building confidence in their ability to manage their emotions.
4. Box Breathing: A Calming Cornerstone
Box breathing, also known as square breathing, is a simple yet powerful technique that helps kids develop focus and self-regulation. This method involves inhaling, holding, exhaling, and pausing for equal counts. Here’s the process:
- Inhale for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale for 4 seconds.
- Pause for 4 seconds.
Please have your child practice this cycle several times, visualizing a square as they move through each step. Box breathing can be an effective way to help kids regain control and find calm during moments of anxiety.
5. Ocean Breath: A Soothing Wave
Ocean breath, or Ujjayi breath, is a calming technique that creates a soothing sound, mimicking the waves of the ocean. This method involves constricting the back of the throat while inhaling and exhaling through the nose. Here’s how to practice it:
- Have your child sit comfortably with their eyes closed.
- Instruct them to take a deep breath through their nose while slightly constricting the back of their throat.
- As they exhale, maintain the constriction, creating a gentle ocean-like sound.
Please encourage your child to focus on the sound and rhythm of their breath, allowing it to guide them towards relaxation and anxiety relief.
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Breathing Exercises for Anxiety Relief
And there you have it – 5 breathing exercises that can make a world of difference for your neurodivergent child. By incorporating these techniques into their daily routine, your child can develop a sense of control and resilience in the face of anxiety. Remember, practice makes perfect, so encourage your child to explore these exercises and find the ones that resonate with them the most. Together, you can create a toolbox of calming strategies that empower your child to navigate life’s challenges with confidence and grace. Happy breathing!
This post was originally published on 04/13/2023. It was updated on 10/05/2023.
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