Anxiety and anger can be tough emotions for kids to deal with. One helpful tool that can be used to manage these feelings is breathing exercises. Deep breathing can help calm the mind and body, reduce stress, and improve overall emotional well-being. Here are 10 breathing exercises that you can teach your child to help them cope with anxiety or anger.
🌬️ Breathing Exercises:
- Square Breathing: Breathe in for 4 counts, hold for 4 counts, exhale for 4 counts, and hold for 4 counts. Repeat.
- Bunny Breaths: Take a deep breath in through the nose, hold for a second, and then exhale through the nose like a bunny sniffing.
- Balloon Breathing: Imagine your lungs are a balloon. Breathe in through the nose and inflate the balloon. Then, slowly exhale through the mouth, deflating the balloon.
- Dragon Breathing: Take a deep breath in through the nose and exhale through the mouth like a dragon breathing fire.
- Belly Breathing: Lie down on your back and place your hands on your belly. Breathe in deeply, feeling your belly rise, and then exhale, feeling your belly fall.
- Flower Breathing: Hold a flower in front of your nose and take a deep breath in, smelling the flower. Then, exhale slowly through the mouth.
- Finger Breathing: Hold your hand up in front of you and trace each finger with your other hand as you take a deep breath in and out.
- Humming Bee Breath: Close your eyes and make a humming sound as you exhale, like a bee buzzing.
- Ocean Breathing: Sit comfortably and imagine the sound of ocean waves. Breathe in deeply through the nose and then exhale slowly and steadily, imagining the sound of the waves.
- Feather Breathing: Hold a feather in front of your nose and take a deep breath in, trying to blow the feather away as you exhale slowly.
Teaching your child breathing exercises can be a great way to help them manage anxiety or anger. By practicing deep breathing regularly, your child can develop better emotional regulation and resilience. Try these 10 breathing exercises with your child and see what works best for them.