Wellbeing Guide 7: The Power of Calm Breathing

Childhood is a precious time where the foundations for your child’s learning are laid and important discoveries about themselves and the world around them are made.

That’s why at Bright Horizons, we practise The Nurture Approach; a blend of our research-based holistic learning, alongside our support for children’s emotional wellbeing, all lovingly delivered by the expertise of our dedicated practitioners. And, because we know wellbeing is so important for young children, our Early Childhood Experts have created a series of Wellbeing Guides just for you. Through these guides, you’ll not only gain a deeper understanding of early childhood development, but benefit from expert advice on raising a happy, confident, and emotionally resilient child!

In this guide, our experts shed light on the calm breathing and how it’s one of the most effective (and simplest!) ways to help them feel calmer

Why is Calm Breathing Important?

Parenting is full of ups and downs, and every child has moments when big emotions take over. Whether it’s anxiety before a school play, frustration over a tricky maths problem, or an outburst after a long day, children often struggle to regulate their emotions.

When children feel anxious, upset, or overwhelmed, their bodies react as if they’re in danger. Their breathing becomes quick and shallow, their muscles tense up, and they find it hard to think clearly. You might have noticed this during a meltdown or a moment of panic.

Calm breathing helps children slow their heart rate, relax their bodies, and regain a sense of control. By teaching them how to take deep, steady breaths, you’re giving them a tool they can use anytime they feel overwhelmed.

Simple Breathing Techniques for Children

The trick to teaching calm breathing is to make it fun! Here are some playful techniques you can try with your child:

Star Breathing

Use your finger to slowly draw a star in the air. Every time you move out to a point, breathe out. Every time you move back into the centre, breathe in. Keep tracing the star and feel your body relax with each breath.

Balloon Breathing

Imagine a big balloon inside your chest. Breathe in deeply to make it as big as possible. Then, slowly breathe out as you shrink the balloon back down. This helps children focus on deep, slow breaths.

Octopus Breathing

Imagine you’re an octopus with eight legs. Take a slow breath in and count one leg, then breathe out. Keep going until you’ve counted all eight legs. This encourages slow, controlled breathing while keeping little ones engaged.

Smell the Flower, Blow Out the Candle

Pretend you’re holding a beautiful flower. Take a deep breath in to smell it. Then, imagine there’s a candle in front of you – blow out slowly to put out the flame. This simple technique is great for younger children who love a bit of make-believe!

Practising Calm Breathing Every Day

Like any skill, calm breathing gets better with practice. Encourage your child to use these techniques at different times of the day, not just when they’re upset. Try incorporating breathing exercises:

• Before bedtime to help them wind down
• Before a test or big event to ease nerves
• During quiet moments, like reading time or cuddles on the sofa
• When transitioning between activities, such as finishing homework and getting ready for dinner

You can also make breathing exercises part of a daily mindfulness routine. Try starting the day with a couple of deep breaths together or using a breathing technique as a calming activity before school.

How Parents Can Support Calm Breathing

Children learn by watching the adults around them, so modelling calm breathing yourself can make a big difference. If you find yourself feeling stressed, take a moment to practise deep breathing in front of your child. This not only benefits you but also shows them that these techniques are valuable for everyone.

Additionally, turning breathing exercises into a fun game or incorporating them into storytelling can make the practice feel natural rather than like a chore. You could also create a 'calm corner' in your home with cosy cushions, soft lighting, and a chart of breathing exercises for your child to use when they need to relax.

Additional Benefits of Calm Breathing

Beyond reducing stress and anxiety, calm breathing has many other benefits for children. It can help them:

• Improve concentration and focus in school
• Strengthen their ability to handle challenges and frustration
• Develop emotional resilience and self-regulation
• Enhance their overall wellbeing and mental health

Practising these techniques regularly can also foster a positive connection between you and your child, providing moments of closeness and reassurance during difficult times.

By making calm breathing part of your child’s routine, you’ll help them develop a lifelong tool for managing stress and emotions. And the best part? These techniques work for grown-ups too! Next time you’re feeling frazzled, why not try a little star breathing yourself?

For more tips and resources on helping children manage emotions, check out www.veryspecialtales.com for downloadable breathing sheets and fun exercises. Happy breathing!

If you enjoyed this article and found it to be useful, you can check out more of our early childcare resources in our Family Resource Zone!

And, if you’re not yet a Bright Horizons parent, but are interested in what our nurseries can offer your child on their exciting educational journey, book a personal tour at your local nursery today!