# Breathing Exercises Handout

Breathing exercises help children notice their bodies, slow racing thoughts, and find a moment of calm. Breath is a fundamental tool for self-regulation because it directly influences the nervous system. Learning to notice and control it gives children a tangible way to shift their body’s state. These exercises are not about fixing emotions but about offering a concrete, accessible method to create calm, which often makes feelings easier to manage. These tools are most useful when:

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### Why It Works

- Emotions feel intense or “stuck”  
- Transitions are challenging  
- Energy is high or the environment is overwhelming

### Breathing Practices

To make practice simple and engaging, your child can have a small deck of cards with different breathing techniques. Each time, they can pick one card and do that breath for 1–3 rounds. You can guide them to pick a favorite, or choose one at random for variety.

Some Example Breathing Techniques (if cards are not handy!)

1. **Box Breath (4-4-4-4)**  
   - Inhale for 4 counts, hold for 4, exhale for 4, hold for 4.  
   - Repeat 2–3 rounds.  
   - Helps regulate heart rate and focus attention.

2. **Dragon Breath (Strong Exhale)**  
   - Inhale through the nose gently, then exhale through the mouth with a strong, controlled “whoosh.”  
   - Repeat 2–3 times.  
   - Good for releasing tension and frustration.

3. **Balloon Breath**  
   - Place hands on belly. Inhale slowly, imagine inflating a balloon in your belly.  
   - Exhale, imagine letting the air out slowly.  
   - Repeat 2–3 times.  
   - Supports body awareness and diaphragm engagement.

4. **Ocean Breath (Ujjayi)**  
   - Inhale through the nose, exhale through the nose making a soft ocean-like “haaa” sound.  
   - Repeat 2–3 times.  
   - Encourages mindful focus and a calming rhythm.

5. **Rainbow Breath**  
   - Inhale while raising arms, imagining a rainbow forming.  
   - Exhale while lowering arms, spreading the rainbow.  
   - Repeat 2–3 times.  
   - Adds imagination and movement to breath.

6. **Feather Breath**  
   - Place a pretend feather on the hand.  
   - Breathe in to lift it slightly, exhale to let it settle.  
   - Repeat 2–3 times.  
   - Promotes subtle observation of body sensations and mindfulness.

### Practice and Integration

- **Short & Consistent Practice**: One card a day, 1–3 rounds, at a consistent time (like bedtime) can be more effective than longer, occasional sessions. Name the practice (Cory’s Practice: ___________).
- If your child is stuck: Offer a small choice: “Do you want to try Box Breath or Balloon Breath?”
- Include siblings or family members to make practice playful and routine.
- After practicing, ask briefly: “Which breath felt easiest or most calming?”
- Use brief reflection to help your child notice their body and emotions: “How did that feel?”
- Let your child choose which breath to do whenever possible and focus on curiosity/exploring and noticing rather than perfectly following instructions. Even one breath counts!