Life moves so fast! Learning to relax is a great gift for our children. The simple act of taking deep breaths helps lower daily stress levels. With your support, your child can use this learned skill during times of anger, anxiety, or excitement to better manage their emotions. Also, when practiced before bedtime, this breathing also promotes sleep.

Here is the process for teaching your child to calm down:

First, pinpoint a quiet moment when your child is available and practice the following sequence
with him while counting the seconds:
1. I breathe in through my nose for 5 seconds, as if I were smelling a flower.
2. I keep the air in my stomach for 5 seconds.
3. I breathe out, blowing air through my mouth for as long as possible (at least 5 seconds) as if I were blowing out a candle.
4. Repeat at least 3 times.

Variations

We can practice breathing with different objects: a pinwheel or a floating feather. Showing children the sequence with pictures can help them better understand how to do proper breathing!

Hoberman Sphere fdmtIn order to make it even more concrete, it’s possible to use the Hoberman sphere, also called a breathing sphere. When the child inhales, the sphere stretches to its maximum size. It symbolizes
the entry of air into the lungs. When exhaling, it shrinks back to its original shape.

Blow Lotto fdmtSince the aspect of fun is very important and motivating for young children, using a blowing lotto game is a lot of fun! The child is asked to use a single, long exhalation to blow the ball out. In addition to feeling calm, which is connected to the breathing process, the child will be focused on the pictures to achieve this feeling, which is also an interesting diversion to clear his mind (when the child is stressed, afraid or angry).

manimo Weighted Lizard fdmtDuring bedtime or a quiet moment, it’s possible to perform the breathing process while lying on your back. Children really like being able to put a doggie or plush toy on their stomach. When
inhaling, the belly swells and the doggie is raised, which allows the child to have the best possible control of abdominal breathing. When exhaling, the doggie slowly comes down along
with the stomach. A soft toy, such as manimo, the weighted companion, easily stays in place on the child’s body.

One last tip

In order for your child to fully experience the benefits of calm breathing, it’s important for you to do the process at the same time as your child. You are your child’s role model and seeing you use breathing during stressful, annoying or emotional times will allow them to see all the possibilities that this relaxation technique offers!

Happy relaxation!

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The CRCM team of specialized educators and psychoeducators

CRCM – Clinique de réadaptation Carolyne Mainville

Websitewww.crcm.ca

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