Breathing Exercises for the Non-Meditator
Written by Kristi Yeh
We all know meditation is good for us, but it’s not everyone’s cup of tea. You don’t need to meditate in order to reap the benefits of taking time to pause and breathe. Deep breathing helps to lower stress levels, boost your mood, and relieve tension in your body. If you’ve ever felt overwhelmed by people touting a meditation practice, here are some breathing exercises you and your child might enjoy.
Breathing Exercises for Parents
Relax in Under a Minute Exercise. This was one of my most popular posts on my Instagram @parentselfcare. I think parents connected with something that reduced tension without sitting down on a meditation pillow for twenty minutes.
Good Morning, I Love You Practice. This is one of my favorite practices from my former teacher Shauna Shapiro, Ph.D. In her new book, Good Morning, I Love You: Mindfulness and Self-Compassion Practices to Rewire Your Brain for Calm, Clarity, and Joy she shares this tender and loving way to start your day. When you wake up, place your hand on your chest, take a breath, and say out loud, “Good morning [insert name here], I love you.” In her Ted Talk Dr. Shapiro discusses the science behind the practice.
Child’s Pose and Savasana Pose. These poses are the calming cornerstones of yoga, and it’s easy to do them whenever you like without carving out time for an at-home yoga class. You can strike a pose during stolen moments while your children are playing independently, while taking a break from answering work emails, or while you're with kids (they often join in or climb onto your back, which actually feels pretty good!).
Breathing Exercises for Kids
Dandelion Breaths. Since we are all taking a lot of neighborhood walks these days, be on the lookout for dandelions to blow out with your children.
Pinwheel Breaths. Pinwheels are an affordable breathing tool that most children love! The cheaper the better, as they are easier for tiny bellies to blow on and actually make the pinwheel spin. The beautiful looking wooden pinwheels are more difficult for children to move with their breath, and can end up being frustrating.
Hot Cocoa Breathing. This is one of my favorite exercises from the Breathe Like a Bear book by Kira Willey. It’s best for younger children, ages 4-7. Click to view a video of the practice.
Five Finger Breathing. This is a great exercise for children and adults. You take the index finger of one hand and slowly trace the fingers of your other hand, breathing in as you trace the outside of your finger and breathing out as you trace the inside of your finger. I love that you can do the exercise anywhere (back when we could go places, such as under your desk at school or work) without anyone noticing.
Star Breathing. This breathing poster that links star breathing to being an astronaut is a big hit with elementary aged children. This guide helps children slow down and focus on their breathing.
Smell the Flower, Blow out the Candle. You can have children hold out both of their hands in fists as they start by pretending to smell the flower, and then blow out the candle in their other hand.
Mindful Glitter Jar. This is hands down the most beloved mindfulness activity for kids and adults I’ve ever done. Shake up the jar, and then focus on taking slow, deep breaths as you watch the glitter settle to the bottom of the jar. You can read more here about how to make the jar.
Breathing Tip: If you want to trigger your “relaxation response” (Benson et al., 1975) remember to make your exhalations longer than your inhalations.
If you’re interested in more kid-friendly resources that demystify mindfulness and breathing, checkout some of my favorite books.
Children’s Books:
Breathe Like a Bear: 30 Mindful Moments for Kids to Feel Calm and Focused Anytime, Anywhere by Kira Willey
Good Morning Yoga: A Pose-by-Pose Wake Up Story by Mariam Gates
Good Night Yoga: A Pose-by-Pose Bedtime Story by Mariam Gates
Articles for Children and Adults:
“5 Fun Mindfulness Activities for Kids” from the Big Life Journal
“What You Practice Grows Stronger” by Mindful Staff
“What is Mindfulness” by UC Berkeley’s Greater Good Magazine
