Kids are not immune to the stresses in life and can benefit from relaxation strategies. One way for kids to implement a way to relax is through breathing techniques. Breathing deeply using the belly can stimulate your body's relaxation response. Breathing this way instead of quick, shallow breaths can provide an instantaneous sense of calm by lowering heart rate, respiration and elevated stress hormones in the bloodstream.
Belly Breathing
Belly breathing, also called abdominal breathing or diaphragmatic breathing, uses the stomach muscles to elongate your chest cavity and enables you to take slow, deep breaths. To practice belly breathing, simply place one or both hands on your lower belly. Take a deep breath while trying to get the hand on your belly to move away from you as you inhale, and then closer to you when you exhale.
Breathing For Energy
While many breathing techniques are meant to promote relaxation, the Bellows Breathing Technique, also called the stimulating breath, is meant to increase energy. You can do this exercise anytime you need a quick energy boost. To do this technique, sit in a comfortable up-right position with your spine straight. Keeping your mouth closes, breathe in and out of your nose as quickly as possible. Your rate of breathing should be as many as two to three inhalation and exhalation cycles per second. When you are beginning this exercise, do not do it for any longer than 15 seconds so that you do not hyperventilate.
The Three Part Breath
Yogis term the three part breath as Dirgha Pranayama, or the complete breath. Its name is the result of filling up the three chambers of the lungs while doing this technique. Sit with your spine straight or lie down. Then inhale deeply allowing your belly to expand, filling your lower lungs. Repeat for several breaths. Then continue to breath into your belly while also expanding the middle of your chest and rib cage. Repeat several times. Lastly, continue with the other steps while expanding your upper chest region as you breathe. Combine all steps and continue to breathe in this way for as long as you like.
Breathing Techniques And Asthma
Children that have asthma may have trouble with some forms of breathing techniques. The breathing technique followed in yoga, called pranayama, can be beneficial for those who suffer from asthma. Pranayama focuses on breathing a slow, controlled breath that can help prevent or reduce asthma attacks. The Pranayama technique has three phases; the first is the inhalation, which stimulates the system by bringing in fresh air. The second phase is holding the breath, which warms the air and increases oxygen absorption. Exhalation is the last phase, which forces out the impurities and toxins as you exhale.
