Deep breathing can be helpful to teach children as a way of self-regulation and relaxation, but does it benefit their health? According to Sonia Sumar, author of "Yoga for the Special Child," we only use one-seventh of our total lung capacity, and deep abdominal breathing provides more oxygen flow to the body's organs. Regular practice of breathing techniques is theorized to improve immunity, nervous system functioning and emotional regulation. A recent study published in "The International Journal of Nursing Studies" reports that deep breathing is effective for reducing anxiety in children with asthma.
Description
Deep breathing is considered "deep" when the breath originates from the belly. While there are many muscles and organs involved with deep breathing, the diaphragm is the most significant. The diaphragm is a muscle that underlies the ribcage like a deflated ball. As you inhale, it contracts and pushes downward, expanding the space for the lungs. Poor posture and tight clothes can decrease the diaphragm's ability to fully contract.
Types
Pranayama is the term used in yoga for proper breathing. Children can learn deep breathing as part of a yoga program. Relaxation breathing is another type of deep breathing that is used as a coping strategy to decrease anxiety.
Techniques
Belly breathing, or diaphragmatic breathing is a common type of deep breathing used with children. In the three-part breath, or elevator breath, the child uses imagery that his breath begins in the belly, stretches the ribcage and moves up to the chest. Five in, five out is another way to perform deep breathing, where the child breathes in for five counts and out for five counts. The child can lift each finger as he breathes in, and lower each finger as he breathes out.
Balloon breathing is an alternate method of teaching deep breathing. The child lies on his back and places his hands on his belly. He imagines there is a balloon in his belly that expands as he breathes in and releases air or flies away as he breathes out.
When to Use
"Take a deep breath." There are many situations warranting this advice, and when done properly, it works. Patti Teel, author of "The Floppy Sleep Game Book," advocates deep-breathing techniques as preparation for a good night's sleep. Deep breathing is also useful when preparing for a stressful situation such as taking a test or playing a sport. Combined with positive imagery, it can relax the body and mind to better cope with the situation. Deep breathing can be used to manage pain, as done in childbirth. Children can focus on their breathing when having painful medical procedures done. Another important time to apply deep-breathing techniques is when performing yoga poses or stretching the muscles, as it helps the muscles relax.
Warning
Deep breathing exercises should be used with caution. Breathing is normally an involuntary process. When we attempt to change that, we risk changing an important basic rhythm of the body. Therefore, parents and other adults should carefully monitor children as they perform these techniques. Children should not perform deep breathing for prolonged periods or repetitions. It is very important not to hold the breath.
References
- "Yoga for the Special Child"; Sonia Sumar; 1998
- Yoga Journal: The Energetic Effects of Pranayama
- "International Journal of Nursing Studies"; Effect of relaxation-breathing training on anxiety and asthma signs/symptoms of children with moderate-to-severe asthma: a randomized controlled trial; L.C. Chiang, W.F. Ma, J.L. Huang, L.F. Tseng, and K.C. Hsueh; August 2009
- Yoga Journal: Take a Deep Breath
