Teaching kids to practice mindfulness can greatly benefit their emotional well-being. Breathing exercises are a fantastic way to introduce children to mindfulness, helping them manage their emotions and stay calm. Here are three diverse and practical examples of breathing exercises for kids that are easy to follow and can be done anywhere!
Context: This exercise is perfect for kids who love to visualize and can be done during school, at home, or even during a quiet moment on the playground.
To start, ask the children to imagine they are holding a balloon. As they inhale deeply through their noses, they should visualize blowing up the balloon, filling it with air. When they exhale through their mouths, they should imagine the balloon slowly deflating. Encourage them to take 5-10 deep breaths, focusing on how the balloon expands and shrinks with each breath. This visual can help them understand the concept of breathing deeply and using their breath to calm down.
Notes: You can vary this exercise by using different types of balloons or asking kids to imagine what color and design their balloon is, which can make it more engaging.
Context: This is a simple and effective exercise that can be done anywhere, making it ideal for busy classrooms or at home when kids need a moment to refocus.
Have the children hold one hand in front of them with their fingers spread wide. Using the index finger of their other hand, they will trace the outline of their fingers. As they trace up each finger, they will inhale deeply through their nose, and as they trace down, they will exhale through their mouth. They should repeat this for each finger, taking five deep breaths in total. This exercise not only helps with breathing but also enhances focus and concentration.
Notes: You can encourage kids to use different hand gestures, like a peace sign or a heart, to keep the exercise fresh and fun.
Context: This exercise is great for younger children, as it incorporates playful imagery that they can easily relate to.
Instruct the kids to place their hands in front of them, pretending to hold a flower with one hand and a candle with the other. They should take a slow, deep breath in through their nose as if they are smelling a beautiful flower. Then, they will blow out the imaginary candle by exhaling gently through their mouths. Encourage them to repeat this process for 5-10 breaths, focusing on the scents of the flower and the action of blowing out the candle.
Notes: You can enhance this activity by providing actual flowers or candles (flameless) for them to interact with, or even different scents like lavender or vanilla to deepen the experience.
These examples of breathing exercises for kids not only foster mindfulness but also equip children with essential tools to manage their emotions and stress. Encourage them to practice regularly, and they’ll learn to find calmness and clarity amidst the chaos of everyday life.