Breathing Exercises for Relaxation in Children
Children Can Relax by Practicing these Simple Techniques
More and more children are showing signs of anxiety and stress at a younger age. The statistics are sobering. According to the U.S. Department of Health and Human Services, as many as 1 in 10 young people have some sort of an anxiety disorder. Unfortunately, often they are learning this from their parents. The good news is, they can also learn some stress relieving techniques as well.
Breathing for Relaxation
Deep breathing is the fastest way to calm the body. It triggers a relaxation response, therefore can benefit children struggling with anxiety, depression or other stress related disorders. For children, breathing exercises can simply calm them down before bed after an exciting day or take some of the stress away before a test or speaking in front of the class. By focusing on breathing, the body is basically being told to wind down, let the tension out. After all, there is the expression, "take a deep breath."
Exercises for Children
Though the same exercises benefit both children and adults, sometimes things need to be tweaked a little bit for kids to get the most out of them. The nice thing about breathing techniques it that they are always available. No gadgets are necessary, kids don't need permission from a teacher, no one has to know. It is important, though, for children to learn how to do relaxation breathing correctly.
Adventures Within has some great techniques for teaching children effective breathing techniques, using belly breathing. Often times kids breathe raising their shoulders, but that can just add to the tension they already have. Instead, have them focus on their bellies. Some suggestions are applying a sticker on the belly and having the child watch it go up and down as he breathes. Another technique is placing the hand on the belly and feeling the breath. Imagine the belly is a balloon that is inflating with the breath and deflating when the breath is released.
Children can also practice deep breathing through smell. A relaxing scent, like lavender works best, perhaps a candle or some lavender oil on a cotton ball. Have the child take deep breaths while inhaling the scent, again using belly breathing.
Breathing through alternate nostrils is another easy method for children to relax. The technique is explained in detail on The Sideroad, but it is a simple procedure. The left nostril is held shut with the ring finger and the child breathes deeply in through the open right nostril. Then the right thumb closes the right nostril after the left one is released and the child breathes deeply through the left nostril. It's best to repeat this a few times, but that may take some practice. Again it's an easy, non-invasive practice to take focus off of the anxiety inducing factor and relax the body.
By teaching children to exhale like Darth Vader, they can have fun while doing it correctly. The exhaled breath should come from the back of the throat and they should be able to hear it, like Darth Vader.
Benefits of Relaxation Breathing
Not only are the aforementioned benefits of relaxation breathing important, like relieving stress and anxiety, but it also teaches children that they are in control of their bodies and emotions. In a society where anti-depressants and anti-anxiety medication is prescribed often at an early age, it's important for children to rely on other techniques. Through breathing techniques, they can find the control that will become a lifelong tool in stressful situations or times of anxiety.
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