If you have a group of children sitting in pairs, tell them to pay attention to each other’s breath. Children will have shorter breath cycles, due to smaller lungs, so adjust to an appropriate speed that isn’t too slow for the child.
Then ask the child to breathe at your pace following your breath. It’s okay to smile and giggle :-)Īsk the child to look at your mouth and notice how it opens on the exhale and closes on the inhale. Gently open your eyes after five breaths and look at the person in front of you. If the child is comfortable, have her close her eyes for the duration. Inhale slowly and deeply through the nose and exhale slowly and deeply through the mouth. It’s a lot of fun, and it helps kids and adults connect with one another while forgetting about their problems for a while.įace each other and sit arm-width apart. You can do this one-on-one or in pairs with the children. This is a fun way to practice paying attention and slow, mindful breathing. Here’s how: For older children: Mindful breathing in pairs You can try a similar activity without the snuggling, too. I was so happy to be able to soothe him like that. back then he just told me how good he felt and I put him back to sleep. I didn’t have to ask my son how he felt at 4 a.m. When you’re ready, ask your child how he felt about it. Take a few deep breaths if it feels difficult at first. Inquire if he can feel his belly rise and fall as he breathes in and out. Sit like this for a few minutes before instructing your child to place his hands on his own tummy. Is your tummy warm? Is it slow to come in and out? Take a few slow, deep breaths and ask how it feels on his back when you do so. Wouldn’t that be fun?Īsk if he can feel your belly as you breathe in and out. Tell him that he can start by feeling your breath.
That you can feel your own breath coming in and going out. When your child is a little more at ease, tell him that you can both relax by paying attention to your breathing. Perhaps you’re sitting near a window and can direct his gaze to whatever is going on outside – the trees, the sky, or the cars passing by. Sit with him in your lap, his back against your stomach.įirst, ask that he pay attention to the music or something else that both of you can see in front of you. Put on some soothing music and find a comfortable place for you and your child to sit. This is a wonderful meditation to practice with your child. For younger children: Mindful snuggle breathing However, I’ve included another fun breathing activity that does not include holding the child and can be used one-on-one and in pairs for educators and psychologists who may not be able to hold the child and work with larger groups. The child is held in this first activity. Then I led him through the process that became known as the “snuggle meditation.” I directed his attention to the traffic lights and the scenery, which helped to calm him down a little bit. First, I used a sensory awareness technique to help him relax. So I hugged him, sat in front of a window, and took him in my lap. It’s not fun at 4 a.m., and my heart felt like it was going to burst seeing my son in pain and misery. It ached all day and woke him up in the middle of the night. He had tripped and severely injured his knee. I came up with the activity when my son was only two years old. This first activity invites both adults and children to engage in mindful breathing exercises together. Calming Mindful Breathing Activities You Can Do Together With Children It helps the child’s mind to focus on something else than the problem at hand.īTW: If you want to teach mindful slow-paced breathing to children, check out our breathing games, which will make calming breathing even easier to begin with. It has an immediate physiological effect, it affects the nervous system and the heart of the child, helping their body and mind calm down.Ģ. Mindful slow-paced breathing is effective for two reasons:ġ. The first is ideal for younger children to do one-on-one with an adult, while the second is fun for older children, youth, and even adults to do in pairs. I’ll share two heartwarming and enjoyable mindful breathing exercises for kids.
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