What Breathing Exercises for Kids Could Help Your Kid Calm Down & Self-Regulate? Lazy 8 Breathing and Other Deep Breathing Techniques Using Shapes
8 Breathing and Other Breathing Exercises with Shapes: In this post, you will read about the benefits of deep breathing, why breathing techniques work and why the LAZY 8 BREATHING technique that I recommend has worked so well for us. I will also take you through some other breathing exercises for kids that use shapes (square breathing, triangle breathing, star breathing) .
You will also be able to download a FREE pdf with 10+ Breathing Exercises for Kids (including Shapes Breathing, Yoga Breathing, and Belly Breathing)
Deep Breathing Benefits
Deep breathing has multiple benefits such as:
- helping to reduce anxiety and stress
- helping to reduce pain sensation
- improving concentration
However, is it that easy to start a breathing exercise in the middle of a meltdown? Convincing an anxious or angry kid to start deep breathing isn´t that simple.
I´ve personally found it mission impossible in the past. Scenes of my 10 y.o. come to my mind. He would barely manage to arrive at the third inspiration before accelerating the process so that he can continue with his emotional outburst.
Why do breathing techniques work?
Deep breathing exercises are effective calming techniques for anxiety and anger that work well with kids.
Anger or anxiety are emotions that result in excessive physiological arousal. Therefore, it makes perfect sense to use physiological deactivation techniques such as breathing exercises. In psychological practice, training in deep breathing is often used either as a standalone technique to control excessive physiological arousal or as part of a relaxation package.
Some examples of exercises that help children learn deep breathing are: make soap bubbles, breath in pretending to smell a flower and breath out as if they blew a candle or slowly inflate a balloon.
Breathing Exercises for Kids: Lazy 8 Breathing Exercise
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The good news is that we have finally found a calming technique for anxiety and anger that works exceptionally well for us. The Lazy 8 Breathing is one of the best breathing exercises for kids (at least, for us!). It is part of The Zones of Regulation activities, a curriculum designed by Leah Kuypers to foster self-regulation and emotional control in kids.
(Note: I´ve shared the Lazy 8 Breathing visual on my blog after consulting Social Thinking Inc. IP Guidelines. They state that posting material on a blog is permitted as long as the goal is to share a short example/testimonial of how helpful it has been to us or others)
This breathing technique is very simple and consists of tracing the 8 shape with your finger taking a deep breath in as you go through the first half and breathing out as you cross to the second half.
This is also one of the exercises that I proposed in my “46 Anger Management Activities for Kids” post. (Check that post to download the 30 Anger Management Activities booklet, with pictograms supporting each activity so that kids can also use the booklet themselves)
Why does the Lazy 8 Breathing technique work for us?
There are two reasons why the Lazy 8 Breathing exercise works so well for us:
-it removes the focus from the anger or anxiety outburst, moving the attention towards a totally different activity
-this new activity requires concentration and precision. Tracing the shape requires visual-motor coordination (the ability to coordinate vision with the movements of the body or parts of the body), the kid needs to coordinate his vision with the movement of his hand/finger tracing the shape.
If your child has issues with hand-eye coordination or fine motor skills, this type of exercise will require a certain effort. But I think this is partly why it works so well for us. It requires him to completely redirect his attention and efforts into the Lazy 8 Breathing exercise.
Lazy 8 Breathing: Other Benefits
It is a technique that you can perform easily and discreetly anywhere. At home, we have a laminated A4 sheet, but you can carry a reduced version in your wallet and use it when you are away from home. And if your kid is a bit older than mine (and less troublesome!) he can probably carry it in his pocket.
Breathing Exercises for Kids Using Shapes
There are other options quite similar to the technique I´ve just shared. And I think they would work well for the same reasons.
You can teach deep breathing to children using different types of shapes:
You can actually use any shape you can think of. It can be as easy as drawing a triangle on a piece of paper, and then tracing the shape with your finger as you breathing in and out.
You can also use the shape of your hand! You can do it on a piece of paper or tracing the fingers on your hand.
Other Fun Breathing Techniques for Kids
Yoga Breathing Techniques
Even if you are not familiar with yoga techniques, there are really easy and fun ways to approach yoga breathing exercises.
Teaching breathing techniques using “animal breathing” is a really cool and fun way to around an exercise that could otherwise feel a bit “boring”. One of my recommended resources is the following book:
A charming and very fun story that teaches kids four yoga breathing techniques in order to help them deal with anger, anxiety, and tension:
- Crocodile breathing (calming down breathing)
- Lion breathing (to make my voice stronger)
- Humming bee breathing (to relieve headache & tension)
- Woodchopper breathing (to get rid of anger)
Check out my post on yoga breathing for kids to learn a few really fun exercises (printable poster included in that post)
Belly Breathing (diaphragmatic breathing or abdominal breathing)
In diaphragmatic breathing, the breathing is done by contracting the diaphragm. The air enters the lungs, the chest does not rise but the belly pushes outwards.
It is really easy to teach when you ask your child to put one hand on their belly and the other one on their chest so that they can track how the former comes out when they breathe in, while the latter does not move.
Learn how to teach kids belly breathing with two fun exercises.
Books about Emotional Self-Regulation
1) If you want to read more about self-regulation and emotional control, I recommend The Zones of Regulation by Leah Kuypers. The Zones of Regulation is a curriculum geared toward helping students gain skills in consciously regulating their actions, which in turn leads to increased control and problem-solving abilities.
2) And let me share with you a great book about coping skills I recently discovered:
The Coping Skills for Kids Workbook can help teach children to calm down, balance their energy and emotions, and process challenging feelings. Author Janine Halloran, LMHC, shares over 75 innovative, fun and engaging activities developed from her experience in schools, outpatient mental health clinics and as a mother.
This book has amazing reviews (not often you find books in Amazon with only 4 and 5-star customer reviews). Most importantly, some of those reviews have been written by therapists or counselors. Worth considering.
Last but not least, a VERY USEFUL TIP: remember that you always need to practice these techniques when your child is calm and happy. He will be much more likely to apply it in the middle of a crisis if he has already automated this activity.
Try it out and let me know what you think. Do you have other techniques that work for you?
Other Calm Down Resources for Kids
- DIY Sensory Bottles: “Ocean Magic” (an easy hand wash recipe)
Preparing a DIY Sensory Bottle can be not only a fun “arts & crafts” family activity but also a great calming down tool. Try this really easy recipe!
Breathing Exercises for Kids Using Shapes (Download)