This is a mindful breathing exercise for kids.
This simple breathing technique helps you connect with your breath and signal your body that it's time to unwind and calm down.
Today we're going to practice a mindful breathing technique that can calm your nervous system down in just three breaths.
Can you believe it?
Doctors call this the physiological sigh,
But I have a secret way to make it more fun.
I call this the waterfall slide because when I do it,
I imagine I am climbing up a secret waterfall,
Sliding down the waterfall,
And then splashing into a peaceful pool of water below.
Once you learn about this waterfall slide,
You can practice it any time you're feeling nervous,
Worried,
Angry,
Or upset.
It really works and it will help you calm down instantly.
Plus,
It's super fun.
Does this sound amazing?
Let's go down the waterfall slide together.
The first part is you take a big breath in through your nose.
As you take a slow breath in,
Imagine you're climbing up the side of a waterfall.
You get almost to the top of the waterfall,
And then you pause,
And then you sip in one more breath until you're at the very top of the waterfall.
As you breathe out,
Imagine yourself swooshing down the waterfall with a big splash.
Was that fun?
Two more times.
You take a big breath in through your nose.
As you take a slow breath in,
Imagine you're climbing up the side of a waterfall.
You get almost to the top of the waterfall,
And then you pause,
And then you sip in one more breath until you're at the very top of the waterfall.
As you breathe out,
Imagine yourself swooshing down the waterfall with a big splash.
Let's do it one more time.
Take a big breath in through your nose,
And imagine you're climbing up the side of a waterfall.
You get almost to the top,
And then you take one more big sip of air in.
Imagine you're climbing to the tippy top of the waterfall,
And then you breathe out through your mouth.
Imagine yourself swooshing down,
Even bigger splash.
We took our three waterfall slide breaths,
And now let's just pause here for a moment.
Imagine you are floating in the water at the bottom of the waterfall.
The water holds you up.
Imagine colorful birds swooping above.
Notice how you're feeling after just three of these waterfall slide breaths.
Tell yourself,
I am safe.
Good things are coming my way.
One more time,
A little quieter,
A little gentler.
I am safe.
Good things are coming my way.
Now that you know about the secret waterfall slide,
You can practice this breath whenever you want,
Or you could listen to this track again and again.
It's the perfect breath for right before school,
Right before a big practice or a performance,
Or if you need help calming down while you transition between one activity to another.
Thank you for practicing with me,
And I am wishing you the best day yet.
