In this post I share with you five of my favorite breath practices to introduce to children, and how these practices are setting them up for success!
What is Breath Practice?
Pranayama is the yogic practice of bringing one's attention to the breath, prana is the Sanskrit word meaning "vital life force" and "yama" is to gain control.
One of the great benefits to teaching breath practices to young children is the learned ability to apply these techniques to every day situations. Learning these practices promotes emotional regulation, reduces stress, and activates the parasympathetic nervous system.
In this Post:
Belly Breathing
Begin in a comfortable seated position, sitting up nice and tall. The best way to explain this breath is imagining a balloon inside the belly.
We begin by taking a deep inhale through the nose, inflating the imaginary balloon in our belly. The belly should expand with the inhale.
Option to hold the breath here for two counts, or move on to the next step.
We exhale our breath through the mouth, in a controlled release as our imaginary balloon deflates in our belly, and our belly returns to neutral.
With each repetition of breath, the inhale and exhale should naturally lengthen.
Belly breathing slows the heart rate, and sparks the bodies relaxation response. This is a great tool for children to regulate their physical and emotional response to stress stimulation.
Lion's Breath/Dragon Breath
Begin in a comfortable seated position. Option to sit on the heels, with the legs together hands can rest on the thighs. Sitting up nice and tall. I like to explain this breath as a dragon breathing out fire.
We begin by taking two or three natural breaths, relaxing the body.
Deep inhale through the nose.
Open the mouth wide sticking out the tongue, exhale over the tongue with a sigh. Imagine you are a dragon breathing out fire.
The inhale and exhale lengths should be even. Begin by practicing two or three rounds of Lion's breath.
Lion's Breath is an energizing breath practice that warms the body. This practice can help to eliminate stress, and acts as a reset for the mind and body. Sometimes this breath can feel a bit silly, which children will love! Individuals who are more shy may want to practice with their eyes closed.
Bunny Breath
Begin in a comfortable seated position. Option to sit on the heels like in Lion's breath, hands can rest on the thighs. Sitting up nice and tall. The best way to explain this breath is to imagine you are a bunny sniffing a flower.
We begin by taking 3 to 5 short, quick inhales through the nose, pretending to be a bunny sniffing a flower.
Exhale is an audible sigh slowly releasing out of the mouth
Practice increasing the number of inhales taken, and extending the exhale sigh.
Begin with two to three rounds of Bunny Breath and gradually increase as you are comfortable.
Bunny Breath is a warming breath, boosting energy and focus. This practice is great before an Asana practice, or for waking up the body to begin the day.
Snake Breath /Hissing Breath
Begin in a comfortable seated position. Sitting up nice and tall. This breath is somewhat self explanatory, the exhale is a hissing sound like a snake.
We begin by taking a deep inhale through the nose.
Exhale slowly through an open mouth with closed teeth, making a hissing sound like a snake.
Encourage the release of the exhale to be long and slow. This is great practice for children to learn control of their breath.
With practice the inhale and exhale will lengthen. Begin with two or three rounds and gradually increase with comfort level.
Snake Breath is a cooling breath, and is great for the release of stress. Encourage children to breath out their worries on their exhale. This breath practice promotes children's ability to slow and control their emotions and responses.
Bumblebee Breath
Begin in a comfortable seated position. Sitting up nice and tall. This breath can be explained as a humming Bumblebee.
Placing the hands over the ears to reduce outside noise, and amplify the sound of our exhale hum. Maybe closing down the eyes for this practice, if this feels comfortable.
We begin with a deep inhale through the nose, feeling the belly expand.
Keeping the mouth closed, exhale through the nose, making a humming sound for the length of the exhale. This should feel comfortable, and not straining.
With each round of Bumblebee's Breath the length of the inhale and exhale may increase. Begin with two or three rounds of breath, and gradually increase with comfort level.
Bumblebee's breath encourages children to turn their attention inward. Becoming aware of their own energy, and feeling their breath vibration through their entire body. This is great before bedtime, or to help relieve stress and coping with big emotions.
I would love to hear your thoughts, and which practices your kiddo's liked best!
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