Slow breathing to calm your body — Wellbeing, 4–6 years
Children learn one simple way to give their body a calmer signal when excitement, worry or anger feels big.
A slower breath
Breathing happens by itself, but you can sometimes make it slower and softer. Try breathing in gently through your nose, then breathing out slowly as if cooling hot soup. This does not erase a feeling; it gives your body a little more space to handle it.
Why slow down breathing?
When you feel alarmed or very excited, your breathing may become quick because your body thinks it must act fast. That response can be useful for danger, but it is uncomfortable when the danger is not real. People noticed that a slower out-breath can help the body move towards calm.
Three calm breaths
Noah’s tower falls and he feels his face get hot. First, he puts both feet on the floor. Next, he breathes in gently for a count of two and out for a count of three. He repeats this three times, then looks at the blocks and decides what to try next.
The trap: forcing the breath
A child may think that taking the biggest breath possible will make calm arrive faster. It seems reasonable because “big” can sound stronger and better. But forcing a breath can feel uncomfortable or dizzy, so gentle, easy breaths are a better aim; stop if it feels wrong and tell an adult.
Where it can help
Slow breathing can help before a new game, while waiting for a turn, after a disagreement or when a loud place feels too much. Singers and wind players also practise controlling their breath for music. It is one small tool, not a rule that every difficult moment must be solved by breathing.
Keep exploring
Other languages
Loading MyLeoNes™…