Breathe In, Stress Out: Playful Breathing Exercises for Kids and Teens
Unlock Inner Calm and Adventure with Finger, Belly, and Shape Breathing Activities
Welcome To A World Of Soothing Breaths And Joyful Relaxation!
Here, you’ll find a handful of discreet and effective breathing exercises that you can explore with your children or that your teens can enjoy on their own. From the whimsical Finger Breathing to the calming Belly Breathing and the imaginative Shape Breathing, these exercises are designed to bring peace, focus, and fun to your child’s or teen’s day. Whether they need to unwind after a busy day or conquer moments of stress, these techniques will guide them to be in the moment.
Click on the links below to explore these fantastic meditation exercises:
Finger Breathing Exercise
An exercise to help children effectively manage stress and anxiety.
Belly Breathing Exercise
An effective tool to manage stress and anxiety without drawing attention to themselves.
Shape Breathing Exercise
A fun technique that promotes relaxation and mindfulness in children.
Exercise 1: Finger Breathing Adventure for Stress and Anxiety
Discover Interactive Hand-breathing Exercises to Ease Anxiety and Cultivate Inner Peace
Helping Children Navigate Stress & Anxiety In Challenging Moments
This engaging practice is tailored to help children effectively manage stress and anxiety, equipping them with a practical tool to find serenity and tranquillity in challenging moments. Through these simple yet potent hand-breathing exercises, you can empower both young and older children to navigate anxious feelings with confidence. Encourage your
child to incorporate these exercises into their routine, particularly during moments of stillness. As they trace their fingers and palms, guide them to mindfully connect with the sensations that arise. Within this exercise, we’ll explore four progressively challenging variations that promise optimal outcomes.
How to Perform the Finger Breathing Exercise:
Trace your hand with your finger while following the arrows in these 4 exercises. Each exercise gradually increases in difficulty. For younger children, you can start with a smaller count and observe their progress. Feel free to mix up the exercises or customise them to suit your child’s comfort level. This exercise is perfect for moments in the car, in the classroom, or whenever your child feels slightly overwhelmed.
Exercise Variations:
- Breathe in and breathe out to a count of 3 through your nose.
- Inhale to a count of 3 through your nose. Exhale to a count of 3 through your mouth.
- Inhale to a count of 3 through your nose. Exhale to a count of 4 through your nose.
- Inhale to a count of 3 through your nose. Exhale to a count of 4 through your mouth.
Encourage your child to explore these exercises, gradually finding their rhythm and comfort.
With practice, they’ll harness the power of mindful breathing to find solace in any situation.
Exercise 2: Balloon Breathing Magic: Unveil the Wonder of Belly Breathing for Kids and Teens
Empower Your Child with a Discreet Stress-Busting Technique They Can Master Anywhere
Discover The Discreet Tool For Children's Stress Management
Discover the incredible benefits of Belly Breathing, also known as Balloon Breathing, a simple and discreet technique that can be practised anywhere. Whether in the car on the way to school, before a test or examination, or in any stressful situation, Belly Breathing offers children an effective tool to manage stress and anxiety without drawing attention to themselves.
Step-By-Step Guide To Belly Breathing:
- Encourage your child to sit or lie down in a relaxed position.
- Instruct your child to place one hand gently on their belly, just below the navel.
- Instruct your child to take a slow, deep breath in through their nose, imagining their belly filling up like a balloon.
- As they breathe in, guide them to focus on feeling their hand rise as their belly expands with the breath.
- Instruct your child to exhale slowly through their mouth, imagining they are deflating the balloon in their belly.
- Encourage your child to repeat this process, taking slow, deep breaths in and exhaling slowly. With each breath, they will feel more relaxed and grounded.
Belly Breathing Video
Belly Breathing Is A Powerful Technique That Helps Children Regulate Their Emotions, Reduce Stress, And Increase Focus
By practising this discreet exercise regularly, your child will develop a valuable tool to manage their anxiety and maintain emotional well-being. Try Belly Breathing today and empower your child with a simple yet effective technique that promotes calmness and resilience in their everyday life.
Exercise 3: Breathe in Shapes: Unleash Relaxation and Creativity with Shape Breathing
Shape Breathing is a fun and versatile technique that promotes relaxation and mindfulness in children. By incorporating a simple counting method, this exercise provides a structured approach to breathing that can be adjusted to suit each child’s unique needs and preferences. Whether it’s a count of 4, lower or higher, Shape Breathing allows children to engage in a rhythmic and calming breathing pattern.
Step-By-Step Guide To Shape Breathing:
- Encourage your child to select a shape that resonates with them. It can be a shape they draw, see around them, or even visualise in their mind, such as a square, triangle, heart, or even a star.
- Have your child find a comfortable position, sitting or standing, with their feet grounded.
- Instruct your child to take a slow and deep breath in through their nose, counting to the chosen number (e.g., 4) as they fill their lungs with air.
- Guide your child to briefly hold their breath for the same count, maintaining a gentle and relaxed posture.
- Instruct your child to exhale slowly through their mouth, counting to the chosen number (e.g., 4) as they release the air from their lungs.
- Encourage your child to hold their breath for the same count, embracing a brief pause before the next inhalation.
- Repeat this sequence of inhaling, holding, exhaling, and holding again. Adjust the count and the shape as needed, ensuring it feels comfortable and natural for your child. They can run their finger over a physical shape or, for older kids, visualize the shape in their mind's eye.
Shapes:
