Breathing exercises can be a powerful tool for children and teens to manage stress and anxiety. By learning to be aware of and control their breathing, they can calm their minds and bodies, which can be particularly beneficial in stressful situations like school tests or social challenges. Deep belly breathing, in particular, can help reduce the physical symptoms of stress, such as a racing heart or tense muscles.
The benefits of deep belly breathing are supported by numerous studies showing that mindful breathing can reduce stress hormones and improve overall well-being. As children grow older, these techniques can become valuable tools for managing the increased pressures and demands they may face. By establishing these habits early, we can equip them with lifelong skills for mental and emotional health.
Teaching children how to breathe deeply can start with simple steps.
First, have them sit or lie down in a comfortable position. Encourage them to place one hand on their stomach and the other on their chest. As they inhale deeply through their nose, they should feel their stomach rise as it fills with air. Exhaling slowly through the mouth, they should notice their stomach falling. This process not only helps to calm them but also brings their focus to the present moment, reducing anxiety.
Practicing deep breathing regularly can make it easier for children to use this technique in times of stress. It’s important to make these exercises fun and engaging, perhaps by turning them into a game or using visualization techniques, such as imagining they’re inflating a balloon in their belly. Consistent practice can lead to better emotional regulation and a greater sense of control over their reactions to stressful situations.
Teachers can support children in learning these exercises by incorporating breathing practices into daily routines. For example, taking a few minutes in the morning or before bedtime to practice deep breathing can set a calm tone for the day or help with winding down for the night. In a school setting, short breathing breaks can be integrated into the classroom schedule to help students refocus and manage stress. Additionally, these breathing exercises are very important and useful for teachers themselves to prevent stress and burnout. Practicing and feeling the benefits of these exercises is the first step needed in order to pass and teach them to students in an effective way.
With the guidance provided by the Natural Born Teachers training course, educators can effectively teach and reinforce these practices, included in the rich programme of activities, contributing to a more supportive and resilient environment for young people. This training was born from the results and practices shared and experimented by European teachers from Italy, Estonia and Portugal during a successful Erasmus+ project, leaded by JUMP Academy Professional Training, focused on wellbeing at school for both teachers and students.
If you feel the call to improve these useful habits, check the training course link for more inspiration
https://associazionejump.it/course/natural-born-teachers/
Author: Alessia Simonetti – JUMP trainer
