Calming Kids: 3 Breathing Techniques
Yoga is an excellent way to manage stress for both adults and children. One important aspect of yoga is breathwork, which can help parents and children navigate big emotions. These breathing techniques equip parents with self-soothing and calming strategies for themselves and their children. The beauty of breathing techniques lies in their versatility—they can help soothe a child experiencing a meltdown or bring calm to a hectic day, benefiting both you and your little one.
Known in the yoga world as pranayama, breathwork is a mindful practice, and is accessible and highly effective at centering the body physically, mentally, and emotionally. This occurs by increasing the oxygen levels in your body, which then helps to regulate the nervous system by decreasing cortisol (stress hormone) levels. And the best part? It’s free. No matter what age you as a mother are or your children, practicing breathwork can start at anytime and nearly anywhere – while breastfeeding, playing outside, on the ride to school, or as part of a bedtime routine.
Our founder Yamel, sat with Jessica Freedman on The Motherhood Kit Podcast Jessica is a Prenatal Yoga Instructor, Doula, and Childbirth Educator. She founded Mama Shakti Prenatal in 2019 as a response to the need in her community for a natural approach to pregnancy and postpartum support.
Breath Work Explained
The diaphragm is our main breathing muscle. To get in the correct position for breathing with the diaphragm, move to the edge of your seat (if sitting in a chair), sit up nice and tall without leaning back, and make sure that your spine is aligned with the head, shoulders, and ribs over the hips. If you and your child are on the ground, place a yoga block or blanket under your bottom to help elongate the spine. Put your hands on your ribs and relax your shoulders.
Breathing Techniques
With A Sigh (of Relief)
The first breathing technique is a calm and long breath. Inhale through the nose and while exhaling out through the mouth let out a big sigh. Repeat this a few time while focussing on remaining strong in posture.
Blow Out The Candles
This breath is going to be inhaled through the nose and exhaled through the mouth as if you’re blowing out a candle. When exhaling, use a good amount of force to really blow out those birthday cake candles and make a wish. You should be able to feel those diaphragm muscles working with each exhale.
Expanding The Rib Cage
Finally, try bringing focus down to where the hands are resting on the ribcage. Focusing on the hands and feeling the ribcage gives tangible awareness with each breath. Feel the ribs expand into the sides and back with each inhale through the nose and exhale out the mouth. Keep feeling the ribs move out to the side, out to the back and then back into the hands.
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