Three Deep Breathing Strategies to Help Kids with Anxiety
Deep breathing is a simple yet powerful technique that can help children manage their emotions and reduce stress. When practiced regularly, deep breathing can help kids feel more relaxed and focused, and improve their overall well-being. This technique can be especially helpful for children who struggle with anxiety, as it can provide a sense of calm and control in stressful situations.
Anxiety can be overwhelming for children, causing them to feel worried, nervous, or fearful. Deep breathing can help children calm their minds and bodies when they start to feel anxious. By taking slow, deep breaths, children can activate their parasympathetic nervous system, which helps to lower their heart rate and blood pressure, and reduces feelings of anxiety.
Here are three fun and easy ways kids can practice deep breathing to help manage anxiety:
Balloon Breathing
Balloon breathing is a fun and interactive way to teach children how to take deep breaths. Have your child sit comfortably with their back straight and take a deep breath in through their nose. As they inhale, tell them to imagine they are blowing up a balloon in their belly. Then, have them slowly exhale through their mouth, as if they are letting the air out of the balloon. Encourage them to repeat this process several times, taking slow, deep breaths each time.
Flower Breathing
Flower breathing is a visualization technique that can help kids relax and feel more centered. Have your child close their eyes and imagine they are holding a beautiful flower. Tell them to take a deep breath in through their nose, imagining they are smelling the flower’s sweet scent. Then, have them slowly exhale through their mouth, imagining they are blowing away the flower’s petals. Encourage your child to repeat this process several times, focusing on the sensation of the breath and the visualization of the flower.
Counting Breaths
Counting breaths is a simple and effective way to help children focus their attention and calm their minds. Have your child sit comfortably and take a deep breath in through their nose. As they inhale, have them silently count to four. Then, have them hold their breath for a count of four, and slowly exhale for a count of four. Encourage your child to repeat this process several times, focusing on the counting and the sensation of the breath.
In conclusion, deep breathing is a valuable tool for children to manage their emotions and reduce stress, particularly for those who struggle with anxiety. Encourage your child to practice these simple techniques regularly, and they will soon reap the benefits of a more relaxed and centered mind. If your child continues to struggle with anxiety, it may be helpful to seek support from a mental health professional who can provide additional resources and strategies.
Jeff LaPonsie LMSW
Jeff LaPonsie is a clinical social worker at Kalamazoo Child and Family Counseling, PLLC. He provides counseling to children and families in the Kalamazoo, Portage, Mattawan, and South West Michigan area. He is passionate about helping challenging children and frustrated parents. Jeff has over seven years of experience working with at risk youth. His clinical expertise includes working with children with behavioral, anxiety, attachment and trauma related disorders.
