Magic Balloon Breaths

There are many different creative ways to teach your child proper breathing techniques. When practiced regularly, they can have amazing benefits, including an improved ability to focus and to manage feelings of anxiety and stress. They are also a great way to begin homework or to prepare for taking a test.

Magic Balloon Breaths are my favorite, go-to, beginning exercise. Most children love balloons, they can use some of their own creativity, and it gives them a visualization that they can connect with. They can do this activity sitting up or lying down, whatever position is most comfortable for them.

The script can go something like…

1. “Let’s imagine that there is a balloon in your belly. This isn’t an ordinary balloon. This is a magic balloon. This balloon helps us to feel calm and less stressed/anxious/frustrated. You are going to fill this balloon with air, just like we do with other balloons. How do you think you will do that?” Let your child come up with an answer on his/her own. Whatever answer they give is awesome (and sometimes super entertaining). Link their idea somehow (you can do it!) to the following steps.

2. Breathe a calming color into your belly balloon for a count of 5. “First, you are going to breathe in through your nose. Let’s give this air a color. What color makes you feel most calm and relaxed?” As you breathe in this calm [color] air, let it go through your nose, down your airway, past your chest, and into your belly. This is where your balloon is, so as you fill your belly with this [color] air, you are also filling your balloon with this [color] air. Let’s see if you can fill your balloon as I count to 5. If you put your hands on your belly, you’ll be able to feel the balloon get bigger.” Encourage your child to let every other part of their body stay relaxed and still, except their belly (watch the shoulders). Once they get the hang of it and can fill their belly balloon with air, they can practice holding and exhaling (deflating).

3. Hold for a count of 3 to feel the magic. “Now you’re going to practice holding the calm air in your belly balloon for 3 seconds, and then releasing it. This will give the balloon time to work its magic.

4. Release the stress and worries for a count of 7. “What color would you give to stressful/frustrating/worrisome thoughts and feelings? Okay. Then, as I count to seven, you are going to slowly breathe out all the stressful [color] air that is holding any worries, frustration, or stress. ”

5. Repeat. Aim for five breaths.

6. Talk about it. Ask them how it felt. How do they feel now? What did they like and not like? Is there anything they would like to change or add?

7. Make it routine. The more they practice (when relaxed), the more magic they will feel when they encounter feelings of stress, anxiety, or frustration.

Have fun!

#Breathing #relaxation #health #recipes #stressmanagement #focus #selfregulation #children