NowBreathing is a simple, yet powerful way to improve our mental health and well being. When we are feeling strong emotions, the Amygdala, the part of the brain in charge of fear and emotions, is essentially taking control of our brains. When the Amygdala gets oxygen, it can calm down and let the Pre-frontal Cortex (thinking, reasoning, good decisions) take control of the brain again. While breathing, it is important to take deep breaths all the way down so you can feel it in your stomach. In for 4 seconds with your nose, and out for 4 seconds with your mouth. You and your child can breathe when you are feeling anxious, angry, depressed, frustrated, or when you are having any other unwanted emotion. It is important to practice deep breathing, even when you are feeling good and happy, so it will become more automatic in your brain when you are having a hard time. Here are some simple and fun ways to help children learn to breathe, so they can feel better:
1. Breathing meditation Close your eyes for a moment, and focus on your stomach going in and out as you breathe. Notice the movement that your stomach makes as you breathe. Notice how it feels to focus on the present moment as you breathe. If another thought comes by, let it pass by like a car, and go back to your breathing. You can set a timer as you practice if you want. Try to set it a little longer each time you practice. 2. Cookie Breathing Think of your favorite kind of cookie. Now, put your hands together, with your palms upward. Imagine that your hands are a plate of your favorite cookies fresh out of the oven. Smell your plate of cookies, and as you breathe in, think about how your cookies would smell. Now, breathe out with your mouth, and blow on your cookies, because they are hot. Practice this often. 3. Bubble Breathing With real bubbles or imaginary bubbles, take a deep breath in through your nose to prepare to make the biggest bubble. Now, making a circle with your mouth, blow out slowly, so the bubble doesn't pop. 4. Star Breathing STAR stands for Smile, Take a deep breath, And pause, then Relax as you blow the air out of your mouth. Drawing a star with your finger, draw one line of the star as you breathe in. Pause, then draw the next line of the star, breathing out. Continue this pattern, until you have drawn a full star with your hand. 5. Lazy 8 breathing Imagine a lazy 8 lying on its side (like and infinity sign). Drawing the lazy 8 with your fingers, Inhale while drawing the first half of the loop, then exhale while drawing the second half of the loop. Repeat until you have finished drawing your lazy 8. 6. Dandelion Breath Imagine you have a dandelion in your hand (or practice with a real one). Take a deep breath in through your nose to smell the dandelion, then breath out of your mouth slowly, imagining (or watching) each tiny seed on the dandelion float away. 7. Hot Air Balloon Breathing Sit in a comfortable position. Cup your hands around your mouth, and take a deep breath in through your nose. Cup your hands around your mouth. Take a deep breath in through your nose and slowly start to exhale through your mouth. As you breath, put your hands outwards as if you are blowing up a hot air balloon. Imagine what kind of balloon you want to make. Think of the colors and patterns on your balloons. Once you've finished your exhale, your balloon is as big as it can be. Breathe normally, sway side to side, and imagine the nice balloon that you made. This long deep breath as you blow up your hot air balloon helps relax kids, and the image is helpful for kids to focus on the present moment. 8. Roller Coaster Breathing Put up your hand with your five fingers separated. Now, with your finger on your other hand, slowly trace your five fingers. Imagine you are going on a very slow roller coaster ride, as if the roller coaster was broken. As you trace up your fingers, inhale. As you go down your fingers, exhale. When you finish tracing your hand, do it again, but as fast as you can as if the roller coaster got fixed. 9. Bumble Bee Breaths Breathe in with your nose, as you breathe out with your mouth, buzz your lips together like a bumble bee. Notice how the vibration feels on your lips. Keep buzzing your lips together as your breathe out, and notice how it feels. This technique helps kids focus on the present moment in a fun way. 10. Elephant Breathing Stand with your feet wide apart, and your arms dangling in front of your body like an elephant's trunk. As you breathe deeply through your nose, raise your arms up high above your head. Then slowly, swing your arms down again as you breathe out through your mouth. The combination of breathing and moving your body together really helps relieve stress and unwanted emotions.
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