Deep, slow breathing activates our Vagus Nerve. This nerve connects the brain with the major organs and affects many of them including the heart and lungs. When the Vagus Nerve is stimulated it lowers blood pressure, reduces inflammation and activates the opposite of the ‘fight or flight’ response – the ‘rest and digest’ response. When this kicks in then the hormone Oxytocin is released which reduces anxiety and promotes relaxation.
By practising slow breathing, you can stimulate the Vagus Nerve. Below are some fun techniques to help children learn to slow their breathing and calm down.
It is best to practice deep breathing techniques when you are calm so that they come to you naturally when you are stressed.
The breathing stick
A breathing stick is a fun way to encourage deep breathing.
You can make a breathing stick at home (there's a link to a video below) out of a pipe cleaner and some beads. Simply tie off one end of the pipe cleaner, thread 8 beads on, and tie off the other end.
The child then grabs the first bead and breaths in as they move it to the other end of the pipe cleaner.
They hold their breath as they grab the next bead, and breathe out as they move the second bead to the other end (by this point there are 2 beads at the far and end 6 beads still at the start). They hold their breath and grab the next bead and breath in as they move it across to join the first two...carry on until all the beads are at the other end. Check out the YouTube video below.
Hot Chocolate Breathing
Imagine you are holding a hot chocolate (or any other hot food) in your hands. Breathe in deeply through your nose as if smelling the amazing aroma. Blow out a long breath onto your hands as if cooling the hot chocolate down.
Five Finger Breathing
Hold out one hand and use a finger from your other hand to trace around the fingers of the first hand. As you trace up to the top of the first finger breathe in; as you trace down the inside of the first finger breathe out. Continue until you have traced around all fingers.
Square (or minecraft) breathing
Print out a large square (or minecraft cube) – trace around the square with your finger. As you trace along the top breathe in; as you trace down the side hold your breath; as you trace along the bottom breathe out; as you trace up the last side hold your breath. Continue around the square.
Belly Breathing
Place hands on your stomach and feel you tummy rising and falling. Place a toy on your stomach and watch the toy move. Can you breath so deeply it tumbles off?