For Kids: Belly Breathing With Extended Exhale

A brief practice to teach your child how their breath can change their energetic state. Children are often told to "calm down," but not taught how to do it. In this 5-minute session, children will learn to use their breath to change their energy level. Many people feel calmer by extending the length of their exhale. Some children may feel calm, some may feel focused, some may feel energized. This is created for children, but can help people of all ages improve their ability to self-regulate.

Transcript

Have you ever been told to calm down?

When you are told to calm down,

Were you taught how to do it?

Sometimes our breath can help us calm down.

Today we're going to practice belly breathing and practice making our exhale longer than our inhale.

Let's begin by sitting up tall or laying on your back.

Place your hands on your belly and see if you can feel your breath move in your belly.

Now we're going to try to change our breath a little bit.

With our hands on our belly we're going to take a slow and quiet breath in through our nose and see if we can fill our belly up with breath like a balloon.

When we can no longer breathe in we slowly and quietly breathe out through our nose or a mouth.

Breathe in one two breathe out two one.

Breathe in one two breathe out two one.

If you notice feeling tension or discomfort as you breathe,

Change your breathing so it feels more comfortable for your body.

Try a few rounds on your own with a count that feels good for your body.

We're going to continue belly breathing but this time we will see if we can make our exhale longer.

With our hands still on our belly,

Eyes closed or looking down,

We're going to breathe in for the count of two and breathe out for the count of four.

Breathe in one two breathe out four three two one.

Breathe in one two breathe out four three two one.

Breathe in one two breathe out four three two one.

This time with your eyes closed or looking down so your attention is on you,

Try a few rounds on your own with a count that feels good for your body.

Breathing in and breathing out.

You you you you Notice how your body feels after that practice.

Do you feel calm,

Relaxed,

Focused,

Energized?

If you can notice how that breathing feels for your body,

Think about a time during the day it can help you.

I practice this breath at night when I'm having a hard time falling asleep.

If you haven't done so already you can open your eyes.

Thank you for practicing with me.

Reviews

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Great examples and space to practice on our own.