My daughter, at the sweet age of two, had an adorable way of describing breathwork exercises: "Tummy Rides." This came from a Barefoot Books story about breathwork that we often shared together at bedtimes. It perfectly captured the loveliness of these practices - a gentle journey of the breath, expanding and contracting the belly like a gentle ride on a wave.

Breathwork, in its simplest form, involves conscious awareness and regulation of our breathing patterns. For children, it can be a powerful tool for learning about emotional regulation, reducing stress, and improving focus (Pereira, 2020). By teaching children how to connect with their breath, we empower them with valuable skills to navigate the ups and downs of life.  

In this article, we will explore the science behind breathwork and its impact on the nervous system, look at various age-appropriate techniques, and provide practical ways to incorporate breathwork into your child's daily routine.

Understanding the Nervous System and Breathwork

To truly understand how breathwork can benefit children, it's helpful to have a basic understanding of the autonomic nervous system (ANS). Think of the ANS as the control center for many automatic bodily functions, like breathing, heart rate, and digestion. It has two main branches: the sympathetic nervous system and the parasympathetic nervous system.

Imagine the sympathetic nervous system as the "gas pedal" of our body. It kicks in when we face stress or danger, preparing us for action. This is the system responsible for the "fight-or-flight" response, increasing our heart rate, quickening our breath, and sending blood to our muscles (McCorry, 2007). Because young children are more sensitive to perceived threats, their sympathetic nervous system can be easily activated, leading to emotional outbursts or meltdowns.  

On the other hand, the parasympathetic nervous system acts like the "brake pedal." It helps us slow down, relax, and conserve energy. This is the "rest-and-digest" system, responsible for lowering our heart rate, promoting digestion, and inducing a sense of calm (Waxenbaum et al., 2021).  

Breathwork acts as a bridge between these two branches of the ANS. By consciously changing our breathing patterns, we can directly influence our nervous system. Slow, deep breaths stimulate the parasympathetic nervous system, sending signals to our body that it's safe to relax and unwind.  

For young children, with their developing prefrontal cortex and sensitive nervous systems, breathwork can be particularly valuable. It provides them with a tangible tool to manage their energy levels, calm their minds, and navigate challenging emotions. By teaching children how to regulate their breath, we empower them with a skill that can have a profound impact on their emotional well-being and resilience.  

Fun and Engaging Breathwork Techniques for Children and Toddlers

Now that we understand how breathwork influences the nervous system, let's explore some playful and engaging techniques that you can introduce to your children. Remember, the key is to keep it fun and lighthearted!

• Stuffed Animal Belly Breathing: This is a foundational breathwork technique that helps children connect with their diaphragm and deepen their breaths. Have your child lie down and place a favorite stuffed animal on their belly. As they breathe in, encourage them to imagine their belly filling up like a balloon, lifting the stuffed animal. As they breathe out, the stuffed animal gently lowers. This visualization helps children understand the mechanics of breathing and encourages full, deep breaths.

• Bubble Breathing: Who doesn't love bubbles? This technique combines the fun of blowing bubbles with the practice of controlled breathing. As your child blows bubbles, they naturally engage in slow, extended exhales, which activates the parasympathetic nervous system. You can even turn it into a game, seeing who can blow the biggest bubble or the most bubbles with a single breath.

• Animal Breathing: This is a wonderful way to make breathwork interactive and imaginative. Explore different animal breathing patterns together. For example, "snake breath" can be a long, hissing exhale, while "bunny breath" might involve quick, short breaths. Not only is this fun, but it also helps children develop body awareness and control over their breath.

• Feather Breathing: For a calming and focused breathwork exercise, try feather breathing. Have your child hold a feather or a lightweight object in their hand and encourage them to blow it gently, keeping it afloat for as long as possible. This requires sustained and controlled breaths, promoting a sense of calm and concentration.

Remember to introduce these techniques gradually and adapt them to your child's age and developmental stage. Keep it playful, use your imagination, and most importantly, have fun exploring the world of breathwork together!

Including Breathwork into Your Child's Daily Life

Breathwork doesn't have to be a separate, formal practice. It can be integrated into your child's daily routine, becoming as natural as brushing their teeth or reading a bedtime story. Here are some practical and creative ways to make breathwork a part of your child's everyday life:

• Bedtime Routine: As the day winds down and it's time for bed, incorporate a few minutes of calming breathwork into your child's bedtime routine. Practice belly breathing or feather breathing together to help them relax and unwind before sleep. This can help signal to their bodies that it's time to rest, improving sleep quality and reducing nighttime anxieties.

• During Transitions: Transitions can sometimes be challenging for young children. Whether it's leaving the house, starting a new activity, or facing a change in routine, breathwork can provide a sense of grounding and stability. Encourage your child to take a few deep breaths before and during transitions to help them navigate these moments with more ease and composure.

• When Emotions are High: When big emotions like anger, frustration, or anxiety arise, breathwork can be a valuable tool for self-regulation. Teach your child to recognize these emotions and encourage them to take a few deep breaths to help calm their nervous system. This can empower them to manage their emotions in a healthy and constructive way. There is a big caveat to this though. In the middle of the storm is not the time to tell them to breathe. The most powerful thing you can do in this moment is hold space and model the breathing yourself.

• Mindful Moments: Breathwork can also be incorporated into everyday activities. Encourage your child to notice their breath while playing, eating, or walking. This helps cultivate present moment awareness and fosters a deeper connection to their bodies.

By weaving breathwork into your child's daily life, you are providing them with invaluable skills for self-regulation, stress management, and emotional well-being. These practices can become a lifelong resource, supporting them as they grow and navigate the world around them.

More Than Just Breathing: Additional Tips for Introducing Breathwork to Children

• Model the Behavior: Children learn by observing. One of the most powerful ways to encourage breathwork is to practice it yourself. Let your children see you taking deep breaths when you're feeling stressed or overwhelmed. This demonstrates the value of breathwork and normalizes it as a healthy coping mechanism.

• Create a Calm Space: While breathwork can be practiced anywhere, having a designated calm space can enhance the experience. This could be a cozy corner in your child's room, a quiet spot in nature, or any place where they feel safe and relaxed.

• Be Patient and Adaptable: Every child is unique, and their response to breathwork will vary. Be patient and adaptable in your approach. Some children may take to it immediately, while others may need more time and encouragement. Follow your child's lead and adjust the techniques accordingly.

• Avoid Forcing It: Perhaps the most important point is to avoid forcing breathwork, especially during moments of intense emotion. If your child is in the midst of a tantrum or meltdown, suggesting they "just take a deep breath" is likely to be met with resistance. Instead, model calm breathing yourself and offer comfort and support. Once they have calmed down, you can gently introduce breathwork as a tool for managing future emotional outbursts.

Introducing breathwork to children is a gift that can empower them with lifelong skills for self-regulation and well-being.