In our busy and often stressful lives, finding effective self-regulating strategies is crucial for both parents and children. One of the simplest and most effective methods to stay calm and engaged is through breathing techniques. These techniques help us access our parasympathetic nervous system, which slows our nervous system down, reduces our heart rate, and promotes a sense of calm.
When you start to feel agitated or stressed, these breathing techniques can help regulate or calm your stress responses. Let’s explore two powerful techniques that can be easily practiced by both parents and children.
1. Box Breathing
Box breathing, a technique used by Navy SEALs, is a simple yet powerful method to help manage stress. This technique involves visualizing the sides of a square while controlling your breath.
How to do it:
- Visualize the first side of a square and inhale slowly through your nose for 4 seconds.
- Turn the corner of the square and hold your breath for 4 seconds.
- Turn the next corner and exhale slowly through your mouth for 4 seconds.
- Turn the final corner and pause, holding your breath for 4 seconds.
- Repeat the cycle several times.
Box breathing helps slow your heart rate and brings a sense of calm. It’s an excellent technique to use before a stressful event or to help unwind at the end of a long day.
2. Infinity Loop Breathing
Infinity loop breathing is another effective technique that can be particularly engaging for children. By tracing the shape of the infinity symbol, you can synchronize your breath with a calming, repetitive motion.
How to do it:
- Raise your finger in the air and visualize an infinite loop (∞).
- Inhale slowly as you trace one loop of the infinity symbol.
- Exhale slowly as you trace the other loop of the infinity symbol.
- Repeat this process, focusing on the smooth, continuous motion of your finger and breath.
Tip for parents: Consider printing out or drawing an infinity symbol on paper for your child to trace with their finger as they inhale and exhale. This visual aid can make the exercise more engaging and easier to follow.
Why Breathing Techniques Work
Breathing techniques work by helping us access our parasympathetic nervous system, which is responsible for rest and digestion. When activated, this system slows down our nervous system, reducing our heart rate and promoting relaxation. Exhaling slowly and deeply is particularly effective at signaling the body to calm down, as it helps to lower our heart rate and diminish the stress response.
Incorporating Breathing Techniques into Your Routine
To make the most of these breathing techniques, try incorporating them into your daily routine. Practice box breathing or infinity loop breathing together with your children, making it a fun and regular activity. This not only helps in managing stress but also teaches children valuable self-regulation skills that they can carry with them throughout their lives.
Breathing exercises are a simple yet powerful way to bring calm into your daily life. By incorporating these techniques, you can create a more peaceful and stress-free environment for both yourself and your children.
To learn more, watch this short video: Calm in the Storm-Breathing Strategies for Foster Parents and Caregivers. Consider Subscribing so you never miss a helpful video from the CK Services team.
