Deep breathing can help a child relax in a stressful situation, defusing a more serious condition, such as a panic attack or asthma attack. Your child can practice deep breathing, or "belly breathing," in any environment. In a 2009 study published in the "International Journal of Nursing Studies," researchers found that deep breathing, combined with self-management, reduced anxiety in asthmatic children, improving the children's health. Deep breathing is one of the easiest relaxing techniques for children to learn, according to the University of Maryland Medical Center. Demonstrate the technique for your child, so she can apply it when she begins to feel anxious.
Step 1
Lie on your back, or sit in a comfortable position.
Step 2
Place one hand on your chest and the other hand on your stomach.
Step 3
Close your eyes and relax. Picture your body relaxing from your toes up to the hairs on your head, if that helps.
Step 4
Inhale slowly through your nose, taking in as much air as possible. Notice how your stomach gets bigger as it fills with air, but your chest barely rises.
Step 5
Exhale all that air slowly out your nose. Feel how your stomach empties but your chest stays stable.
Step 6
Say a relaxing word as you exhale. Say this word every time you exhale. Alternatively, count slowly as you exhale.
Step 7
Continue this technique until you feel at peace.
Tips and Warnings
- Your child can also practice deep breathing at night to help him fall asleep.
- If your child feels dizzy or out of breath, she needs to stop and rest. Then, she needs to inhale and exhale more slowly.
References
- PubMed.gov: Effect of Relaxation-Breathing Training on Anxiety and Asthma Signs/Symptoms of Children with Moderate-to-Severe Asthma: A Randomized Controlled Trial
- University of Maryland Medical Center: Relaxation Techniques for Children and Adolescents
- University of Maryland Medical Center: Sleep Disorders Center: Relaxation Techniques
- HelpGuide.org: Relaxation Techniques for Stress Relief
