As a Child Life Specialist, I have seen the benefits in teaching what is (cutely) termed, “Belly Breathing” as a self-calming technique that functions to lower stress and anxieties levels and promote relaxation as well as decrease physical pain and anger in children and adolescences.
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The breath is a vital ‘tool’ that makes all the difference in the way we move, think, recover, heal, and interact with others because it is linked to our physical, emotional and mental states. From a Child Life perspective, as a tool, breathing can be used for anxiety/stress management when working with children of all ages and abilities and …. is one tool we have with us at all times (that’s right - we can leave the preparation and distraction kits on the shelves!).
“Take a deep breath” is wonderful and simple wisdom, but it can be difficult when a child is feeling a little challenged. Also, while we all know how to breathe, in order to be truly beneficial, breathing must be diaphragmatic – that is just the physiological (fancy) word for “from the belly.” In my experience, these two reasons are why it is important to practice or rehearse implementing breathing as a tool for emotional management and coping when working with children with the ultimate goal being… self-regulation!
[?] What is Diaphragmatic Breathing?
Diaphragmatic breathing is also known as “belly breathing,” deep breathing, or abdominal breathing and is used as a technique to slow down breathing when you are feeling anxious or stressed.
Unlike shallow breathing, which only involves flexing the rib cage, in diaphragmatic breathing you attempt to breathe deeply by flexing the diaphragm. In this way, you ingest more oxygen, which will have the affect of reducing hyperventilating and gradually, calm the body’s anxious/stress response – panic attacks, meltdowns, or other extreme reactions.
[?] Why is Belly Breathing so Important?
In a anxiety, stress or fear responses, the body’s respiration accelerates – we tend to take short, quick, shallow breaths, or even hyperventilate; sometimes called, “overbreathing.” This type of breathing can actually make you feel even more anxious due to increased heart rate, dizziness, headaches ect. Therefore, shallow breaths are physiological unhelpful – they do nothing to allow us to physically calm down.
From a sensory perspective, belly breathing can help develop a sense of proprioception, or outer body awareness and interoception or inner body awareness. Becoming body-aware allows us the power to control our anxious/stress response which is key to self-regulation. Belly breathing also balances the nervous system affecting the entire body and help to eliminate waste, strengthen the immune system and increase the supply of oxygen and nutrients to cells throughout the body. It can also aid in relaxation, relieve muscular tension, increase flexibility and joint strength and help us to recover quicker from stress or exertion.
HOW TO Teach Belly Breathing to Children!
Diaphragmatic breathing does require practice and most certainly when you are teaching it to a child as calming tool when faced with any anxiety-provoking situation. The child does not need to be feeling anxious to practice. In fact, at first you should practice while the child is feeling relatively calm – the child needs to be comfortable breathing this way when feeling calm, before he/she can feel comfortable doing it when anxious. This will help the child to understand and ingrain the exercises in his/her mind, preparing for the time when he/she does have an anxious response.
It is best to begin this exercise by laying down and then as the child progresses and becomes comfortable, he or she can use this exercise in a chair or while standing. [CHILD LIFE TIP:] Have the child lay on a “claming carpet, introduced as a special carpet that helps us to relax and breathe slowly and smoothly…. or a faux grass turf, prompting the child to envision an outdoor scene … with blue skies and puffy clouds above…. or imagine that there is a balloon in their bellies which they attempt to inflate with each breathe ect.
- Positioning: Have the child rest on his/her back with hands placed on the tummy.
- First Deep Breathe: Have the child take a deep breath in through the nose, slowly and gently. Then, release the breathe through the mouth while saying “ahhhhh.” The child should be able to feel his/her tummy rise and fall.
- Begin: Next, have the child breathe slowly in through the nose, out through the mouth. Have the child imagine trying to i.e., pick a flower (in the case of a scenario involving the faux grass turf rug) and blow the petals off one by one or… imagine trying to blow a feather up in the air or…. imagine inflate the balloon in their belly .. ect.
- Finding a Pace: Have the child inhale slowly and count 2, 3, 4 and exhale counting 2, 3, 4. 5.
- Repeat: Repeat. Inhale 2, 3, 4. Exhale 2, 3, 4. About 6-8 breathing cycles per minute is often helpful to decrease anxiety, but it is important for the child to find their own comfortable breathing rhythm.
CHILD LIFE TIPS!
* If the child has trouble with breathing deeply enough at first, try having him/her balance a stuffed animal on the tummy and try to move it just by breathing. This should help grasp the feeling of how to breathe down deeply into the diaphragm – which can be a hard concept to explain to little ones
* Bigger and stronger breaths will increase energy whereas smaller and lighter breaths will clam. As air is filtered into the body, it will also stimulate the appropriate receptors in the nasal cavity for energy or focus or calm.
* Breathing should be rhythmic and taken a few breaths at a time to avoid dizziness or overbreathing. * Keep some tissues handy! Hehehehe :o).
BEDTIME Belly Breathing
There are SO MANY breathing games that can be used to encourage breathing but, I will share a resource that specifically teaches diaphragmatic breathing to children in a cute little short story format that can be read at bedtime, which tends to be difficult for children experiencing unusual anxiety/stress. The book is titled, "Sea Otter Cove" and is written by Lori Lite.
This book can be found in major bookstores and is available for download on iBooks and iTunes @ https://itunes.apple.com/us/book/sea-otter-cove/id420318127?mt=11&ign-mpt=uo%3D4
Thanks so much for taking the time to read!
<3.
*Yoga breath* 2, 3, 4 exhale….
References:
Images Sources
Anxiety Girl
Keep Clam and Belly Breath
Breathing Balloon
Breathing and Counting
Sea Otter Cove Book Pictures
