Breathing

Breathing plays a powerful role in mindfulness as it helps you to learn more about your body. When you are aware of your breathing, you become much more focused and can control your reactions to any situation. You will have feelings of calm and centered well-being.

As you are taught about mindful breathing, it should be slowly introduced and incorporated into a daily routine. Always make sure that you are in a comfortable setting where you can build awareness of your breath. Also, try a mix of breathwork activities until you are happy with them. 

Below are suggested breathwork activities to do.

 

BALLOON BREATH

Balloon breath allows you to visually imagine a balloon while doing this simple meditation technique.

• Think of your favorite color and picture a giant balloon of that color in your mind.
• Then take a slow, deep inhale through the nose, filling up your tummies with air as if trying to blow up a giant [their favorite color] balloon. As an option, you can also stretch your arms open and overhead to represent expansion and the big balloon.
• When the balloon is totally full, hold your breath at the top, and then you can “pop the balloon” (gesture finger to belly) and you can fall down as you exhale.
• Repeat, if desired.

Source: https://chopra.com/articles/3-kid-friendly-meditations-your-children-will-love?utm_source=Newsletter&utm_medium=Email&utm_content=Chopra+Living+210216&utm_campaign=Newsletter2021216  

 

BOX BREATH

Box breathing allows you to return their breathing to its normal rhythm during a stressful moment. As you perform the box breathwork, you can draw a square box in the air.

• Breathe in for a count of 4
• Hold the breath for a count of 4
• Breathe out to a count of 4
• Relax for a count of 4
• Repeat, if desired.

 

BUDDY BREATH

This breathwork is also known as deep diaphragmatic breathing. It engages the diaphragm and increases the efficiency of the lungs. You can use any object, such as a light toy or pillow, to move it with your deep breathing.

• Place the object next to your tummy.
• During the inhale, observe how the object moves.
• Now, exhale your breath and observe the object.
• Repeat, if desired.

 

CHAKRA BREATH

This breathing practice is an interactive way for you to learn about the chakras.

• Sit comfortably and take a deep breath, in and out.
• Feel your bottom and imagine the color red around you.
• Breathe in and out. Say, “I am safe.”

• Put your hand under your belly button and feel orange.
• Breath in and out. Say “I am creative.”

• Put your hand on your stomach and feel yellow.
• Breathe in and out. Say “I am strong.”

• Put your hand on your heart and feel green.
• Breath in and out. Say “I am loved.”

• Put your attention on your neck and throat, and feel blue.
• Breathe in and out. Say “I am unique.”

• Imagine a purple spreading across your face.
• Put your hand between your eyebrows. Breathe in and out. Say, “I am wise.”

• Now imagine gold at the top of your head spreading above you and into the skies.
• Breathe in and out. Say “I am.”

• Last but not least, take another breath, in and out.
• Feel your favorite colors all over your body.
• And, smile!

Source: https://chopra.com/articles/empowering-children-through-positivity-and-connection?utm_source=Newsletter&utm_medium=Email&utm_content=Chopra_Living_210727_A&utm_campaign=Newsletter2021727

 

HUGGING BREATH

• Relax and let go of any tension.
• Give a hug to yourself.
• Take a deep breath.
• Hold this breath for 1 second.
• Exhale the breath in a slow matter.
• Repeat, if desired.

Source: https://www.google.com/amp/s/www.psychologytoday.com/ca/blog/breathe-mama-breathe/201605/12-simple-ways-teach-mindfulness-kids%3famp

 

LION'S BREATH

This breathing practice helps to develop your communication and expression since it stimulates the vocal cords and diaphragm.

• Sit crossed legged.
• Place your hands on the floor in front.
• Inhale a big breath.
• Lean forward.
• Exhale with your tongue sticking out as far as possible.
• Roar 'ahhh'.

 

PINWHEEL BREATH

This breathing practice is a fun way for you to explore how the breath leads to a feeling of relaxation.

• Sit in a comfortable seated position.
• Take a deep breath in through your nose and bring the pinwheel a few inches from your mouth.
• Gently exhale, blowing the pinwheel so it moves.
• Observe how fast and long the pinwheel spins.
• Play around with the breath and make the pinwheel spin at different speeds.
• Notice how your body feels when breathing changes.

Source: Teach your Children Meditation by Lisa Roberts

 

TRAVELING LIGHT

• Take several big inhalations and exhalations.
• For each breath, imagine that a special colorful light is traveling down into the belly and back up during each breath.