Nicola Harvey outlines some simple breathing exercises to help kids relax and stay calm
Mindfulness is a therapeutic tool which brings our attention to the present moment. By taking the time to notice and become aware of our thoughts, feelings and bodily sensations, whilst consciously focussing on the breath without judgement, mindfulness brings us into the here and now. With regular practice, mindfulness can improve our physical, emotional, mental and overall wellbeing.
Breathing is the core of mindfulness. Our breathing is influenced by our thoughts, feelings and behaviours. You may notice that when you feel calm, your mind is clearer and your breathing is steady and relaxed. And whenever you are experiencing busy times or feel overwhelmed, your breathing may be shallow or at a faster pace and your mind may be busy. This also affects the physical sensations in your body, so deep calm breathing often results in a relaxed body, whereas, a shallow shortness of the breath tends to result in restricted physical sensations, including tension and tightness of the muscles.
Inspired by ancient yoga practices, mindful breathing, also known as conscious or yoga breathing, is often practiced during yoga to bring the mind, body and spirit into a peaceful union. This is incredibly beneficial for many children with SEN, who may at times experience a range of concerning thoughts, feelings and behaviours and require support to process them. Focussing on their breathing can help children resolve confusion and clear away any cluttered thoughts and feelings, as they try to make sense of what’s happening.
When a person chooses to mindfully breathe, it sends messages between the brain and the parasympathetic nervous system to slow down to achieve a balanced state of calm in the mind and body. The main benefits of regularly practicing mindful breathing include:
- improving concentration and focus
- releasing tension and anxiety
- developing emotional regulation
- improving blood circulation
- relaxing bodily sensations.
Mindful breathing exercises
The best way to practice mindful breathing with children is through simple, easy to follow, practical activities, which can be adapted, depending on the children’s particular SEN. To follow are a few examples.
Belly breathing
Ask children to sit or stand in a comfortable position whilst placing their hands on their stomach. Ask them to take a deep breath in, gradually filling the lower lungs and upper lungs, and then a slow breath out. As they continue to breathe at a steady pace, ask them to focus on how their stomach feels to be moving up and down every time they breathe in and out. If it’s appropriate, invite them to lie down and place a soft sensory toy on their stomach so they can watch it move up and down in time with their breathing. By simply focussing their attention on the stomach moving up and down as they breathe in and out, children are developing self-awareness and learning to breathe mindfully.
Feel the breath
Once children have grasped the movement of the stomach in relation to their breath, for more able children, ask them to notice the sensations in their nostrils. Pay attention to how this feels. Notice if it feels cool or warm as the breath comes in and out of the nose. As they continue to breathe, what other sensations begin to arise in their body. Be mindful to hold the space in a calm and centred way.
Blowing bubbles
As an extension to belly breathing, blowing bubbles is a very simple and effective breathing technique that many children find great pleasure in doing. Using the belly breathing practice, or even the count the breath activity (below), ask children to dip a bubble wand into bubble mixture, take a deep breath and then blow through their mouth into the bubble wand to create some bubbles. For more able children, ask them to imagine each bubble is a worry or concern that is currently on their mind. Guide them to notice that each time a bubble pops this can mean their worries are disappearing. This is a great calming activity, which also develops fine motor skills, hand-eye coordination and visual tracking.
Count the breath
Getting children to count with their breath, or supporting them to count, can be a good activity to distract and help centre them, particularly if they are feeling overwhelmed. Depending on the children, you can ask them to breathe in and completely fill their lungs whilst you slowly count to four, then breathe out as you slowly count to four. This count can be increased or decreased, if required. If it’s not distracting, use visuals during this activity, including an egg timer or even their fingers, which in turn, can improve concentration. This is a wonderful focussing activity, whilst developing logical thought processing.
Move the breath
Another great way to demonstrate to children how powerful the breath can be is to use their breathing to move physical objects from one place to another. Firstly, lay down a set of pom-poms on a table or flat service, then ask children to take a deep breath in through the nose, then exhale by blowing through the mouth to move objects to a set place towards a target. This is a fun playful activity to focus on the breath. Instead of pom-poms, you could use a ping pong ball or lightweight sensory toys, or hold up dance scarves to eye level to blow upon.
Shape breathing
Asking children to breathe deeply and focus on a fixed object whilst they trace their fingers around a shape is a great focussing activity which develops hand-eye coordination and visual-motor skills and activates both sides of the brain. Examples of shapes to breathe around, include lazy 8 breathing, triangle breathing and star breathing. Children move and trace their hands around the shape whilst connecting to their breath by breathing in and out in time with the movement.
Lion’s breath (Simhasana pranayama)
By stretching the jaw, tongue and facial muscles whilst breathing, lion’s breath is a powerful technique which helps release pent up energy, including stress, anxiety and anger. With regular practice, lion’s breath can improve self-esteem and make a child feel calmer and more empowered.
Kneel down on the floor with the children and make sure they sit on their heels with their hands rested on their knees or the floor in front of them. Ask them to inhale through the nose and then, as they exhale through the mouth, ask them to tilt their bodies forward gently and open their mouths widely. Then they stick out their tongues to let out a big loud “roar”. In traditional yoga circles, the correct sound to use is the “ha” sound rather than a roar, so choose what feels right for you. Repeat this two or three times.
Empowering learners
When we show children how to bring their awareness to the breath, and teach them activities such as those above to breathe mindfully, it can be an empowering process, particularly as they can be used during times of anxiety, heightened emotions and uncertainty. When children learn how to breathe mindfully in the present moment, they develop the self-regulation tools to move away from a mind of chatter and emotional upheaval towards a state of inner calm, whilst feeling grounded in the here and now.
Author: Nicola Harvey
Nicola Harvey
Nicola Harvey is a qualified special needs teacher, therapist, and children’s yoga mindfulness practitioner. She is the author of Mindful Little Yogis: Self-Regulation Tools to Empower Kids with Special Needs to Breathe and Relax. She blogs at: www.journalofmissh.com www.mindfulnicstars.com
