Deep Breathing Strategies

Teaching Deep Breathing

Why:

1.Breathing influences all other systems in our bodies. Slowing our breathing and being conscious of our breathing helps us to calm our nervous system. Therefore, this is a skill that students will need throughout their entire lives.

2. Easy to do anywhere – with no equipment- it is portable!

3. Produces a relaxed state of being

4. Can be calming

5. Improves oxygen to the brain which in turn improves our thinking ability

6. Provides us with a sense of control

How to Teach Deep Breathing:
Teach each technique – one at a time to the entire class when everyone is calm and in a good mood.
Show visuals of each technique and post them in a place where students can use them as reminders.
Practice, Practice, Practice at all times of the day. Students need lots and lots of practice so that the techniques can be used automatically in times of stress. It takes LOTS of practice to become an expert.
Teach students to recognize signs of stress, frustration, and anger such as face getting hot, clenched fists, heavy breathing, crying, sweating, scrunched eyebrows, pounding heart.
Teach students the difference between short, quick, shallow breaths and long, deep, calming breaths. We want students to be using deep breathing since short breaths can actually make anxious feelings increase.
Model and role-play different situations practicing self-talk such as “I am upset that he took my toy. I can breathe like a bear 7 times.” “I am nervous about the fire drill. I can take 7 bunny breaths.” “He cut in line. I can say, “It’s okay” and take 7 deep breaths.”
If students need energy, have them inhale for a count of 7 and breath out quickly- see lion’s breath in the document download.
If the students need to calm their minds and bodies, have them inhale for a count of 3 and exhale for a count of 6 or so (shorter inhale/longer exhale). See Calming Breaths in the document download.

ways-to-teach-deep-breathing-22-visual-cards Download

Continued Need for Deep Breathing

One of the best ways to help children prepare their minds and bodies to be ready to learn is through deep breathing.

Deep breathing is a quick and efficient strategy for lowering stress in the body. When we breathe deeply, a message is sent to your brain to calm down and relax.

At this time of the year and especially during this up and down year, it is important to remember to teach our students to stop and breath when they are feeling lonely, upset, aggravated, frustrated, bored, irritated, cranky, etc. AND it is important that the adults in their lives model this strategy frequently!

NOTE: Notice the emotion vocabulary words (lonely, upset, aggravated, frustrated, bored, irritated, cranky). Let’s help children to be specific about their feelings- are they sad because they are lonely or because they are frustrated? The greater depth of emotion words that we can assist children in using and be able to discern how they are feeling with more precision, the more specific we can be with providing useful, intentional strategies plus it is teaching our students to have emotionally rich expression.

FREE DOWNLOAD: Spring Themed Deep Breathing and Calming Strategies…

spring-themed-deep-breathing-strategies-journeyintoearlychildhood Download

Also check out Winter Themed Deep Breathing Strategies (four strategies) at

https://www.teacherspayteachers.com/Product/Winter-Themed-Deep-Breathing-Strategies-6256399

Winter Themed Deep Breathing Strategies journeyintoearlychildhood.com

AND

Teaching Deep Breathing: 16 Strategies https://www.teacherspayteachers.com/Product/Teaching-Deep-Breathing-16-Visuals-of-Different-Ways-to-Breathe-Deeply-4289195

Deep Breathing Strategies: Winter Themed

One of the best ways to help children prepare their minds and bodies to be ready to learn is through deep breathing.
Deep breathing is a quick and efficient strategy for lowering stress in the body. When we breathe deeply, a message is sent to your brain to calm down and relax.

Here are some fun strategies to teach the children in the winter months…

Visit Winter Themed Strategies for Deep Breathing or send an email to journeyintoearlychildhood@gmail.com to receive the document at no charge

Mindfulness Strategies for the Holidays

Children are not naturally mindful of their feelings, their own self-worth, and the positive attributes of others. We need to explicitly teach students strategies to be present and be mindful of themselves and others. Mindfulness has been demonstrated through a growing body of scientific research to have a positive effect on mental health and well-being. Practicing mindfulness has been documented as an effective strategy to regulate emotions and feel compassion and empathy.

FREE DOWNLOAD of some mindfulness activities during the holiday season

holiday-themed-mindfulness-strategies-journeyintoearlychildhood Download

Learning at Home: Teaching the When and the How of Taking Deep Breaths

Teaching Your Child When to Take a Deep Breath (noticing signs in their bodies)

and How to Take Deep Breaths

We, most likely, all need some deep breaths right now.

Sit with your spine in a line, feet flat on the floor, inhale through your nose, exhale through your mouth.

Repeat 3 times.

Why- there is scientific evidence that taking deep breaths truly slows down our stress response- it is like slowing but firmly stepping on the gas pedal. It also produces a feeling of calm, it is relaxing, we don’t need any equipment, it provides more oxygen to the brain which improves our thinking and we can take deep breaths anywhere!

Children need to be taught when they need to take deep breaths and how to take deep breaths. If a child is already escalated and upset, this is NOT the time to start teaching how to take deep breaths. It would be like someone telling us to slow down, stay calm and take deep breaths when we are out camping and running from a bear that just spotted us! If your child is upset, let them see you taking deep breaths- gift them your calm BEFORE you tell them to take deep breaths. After they see and respond to your calm, then you can gently encourage them to breathe like a bunny or smell the flower and blow out the candle.

Remember to gift your calm – when you exhibit calm behavior and slow, even, deep breathing, the child will start to mimic. An escalated adult cannot deescaluate a frustrated child.

Teach different ways to take deep breaths when the child is calm. Have fun! Make it into a game.

How to Teach Deep Breathing:

Choose one metaphor or way of taking deep breaths that your child can relate to, when your child is calm and in a good mood.
Show a visual of the method and hang it on the refrigerator, in the play area or in the child’s sleeping area.
Practice, Practice, Practice at all times of the day. Students need lots and lots of practice so that the techniques can be used automatically in times of stress. It takes LOTS of practice to become an expert.
Teach your child to recognize signs of stress, frustration, and anger such as face getting hot, clenched fists, heavy breathing, crying, sweating, scrunched eyebrows, pounding heart.
Teach your child the difference between short, quick, shallow breaths and long, deep, calming breaths. We want students to be using deep breathing since short breaths can actually make anxious feelings increase.
Model and role-play different situations practicing self-talk such as “I am upset that he took my toy. I can breathe like a bear 7 times.” “I am nervous about your mom working at the hospital today. I can take 7 bunny breaths.” “I’m frustrated that I don’t know what to make for dinner but I can take 7 deep breaths and that will help me think better.”

I have opened my packet of 11 different ways to teach deep breathing as a FREE DOWNLOAD. I hope the visuals and ideas for different methods of teaching deep breathing are helpful for both you and your child.