Teaching Mindfulness: Simple Practices for Children

In today’s fast-paced world, kids are not immune to stress. Mindfulness practices can be a powerful tool to help them manage their stress and calm their nervous system. By incorporating simple breathing exercises, children can learn to relax and focus their minds. Below are five kid-friendly breathing techniques you can easily demonstrate and practice together.

1. Belly Breathing
Belly breathing is a simple and effective way to calm the body. When your child inhales, their belly should gently expand; as they exhale, it contracts. Encourage them to place a hand on their belly to feel the movement. Practice this for several rounds before returning to normal breathing. It’s a great way to help them feel grounded and centered.

2. Mindful Breathing
Mindful breathing involves simply noticing the breath and its movement through the body. To make this more engaging for kids, you can add visuals and affirmations. For example, on the in-breath, ask your child to repeat the phrase, “I am a lake,” and on the out-breath, “I am calm.” This technique taps into their imagination and helps them focus on positive, calming thoughts.

3. Teddy Bear Breath
Perfect for younger children, this variation of belly breathing is both fun and soothing. Have your child lie down with a teddy bear or stuffed animal on their belly. As they breathe in and out, they can watch the toy move up and down as if they’re rocking it to sleep. This visual cue helps them understand the mechanics of breathing while making the practice enjoyable.

4. Four Square Breathing
Four square breathing is a useful technique for older kids, especially when they’re feeling overwhelmed. The practice is simple: Breathe in for a count of four, hold the breath for four, exhale for four, and hold again for four. Repeat several rounds before returning to normal breathing. This structured approach helps slow the heart rate and calm the mind.

5. Basic Breath Ball Practice
Using a Hoberman sphere, also known as a “breath ball,” is a great way to teach children breath awareness. As the ball expands, imagine the lungs filling with air; as it contracts, visualize the out-breath. Here’s how to do it:

1. Hold the ball in front of your belly, using both hands.
2. Grasp one square on opposite sides of the sphere.
3. Take a deep breath in, expanding the ball as your belly expands.

4. Pause at the top of the breath, fully expanding the ball.
5. Exhale slowly, allowing the ball to contract.
6. Repeat a few times, counting along to create a rhythm.

These mindfulness practices are not just about teaching kids how to breathe; they’re about helping them build resilience and self-awareness. By practicing these techniques regularly, your child can develop effective tools to manage stress and navigate life’s challenges with calm and focus.