5 Simple Breathing Exercises For Kids
Breathing exercises for kids not only benefit their health but also help in emotion management. Encourage your child to try these simple breathing exercises.
By Arun Sharma
We can survive several days without food and water, but only a few minutes without breathing. So, breathing is essential to life. Besides being essential to life, conscious breathing can be used to successfully treat or prevent numerous health issues. .
Wanitha Ashok, the renowned fitness expert from Bengaluru, says, "Breathing during exercise increases the uptake of oxygen and is considered good for the lungs and the heart."
Also Such breathing is known as called ‘breathwork or Pranayama’., It is a therapy that involves utilising breathing exercises to are performed to improve health.
Pranayama for children not only improves their health, but also improves memory and the ability to focus. There are a few Let’s take a look at a few simple breathing exercises for kids that your child can do anywhere and reap the benefits.
5 Breathing Exercises for Kids
- Bhramari pranayama
- Seetkari pranayama
- Elephant breaths
- Bunny breaths
- Flower breaths
1. Bumble bee breaths or Bhramari pranayama
The term Bhramari pranayama is derived from the Sanskrit words Bhramara, which means bumble bee, and pranayama, which means breath control. The pranayama is named so because, during exhalation, the sound resembling the buzzing of a bumble bee is produced. This pranayama for children helps to calm the mind, and improves memory and concentration. Wanitha endorses the fact that breathing nourishes all the organs of the body including the brain. This results in improved academic performance in children. It is also good for disorders of the thyroid gland.
How to do it:
- Sit comfortably with the legs crossed and shoulders relaxed.
- Then cover both ears with the thumbs and both eyes with the index fingers of both hands.
- Now breathe out slowly, making a low humming sound.
Repeat steps 2–4, five to ten times.
- Relieves tension and anxiety
- Reduces blood pressure and migraine
- Mitigates headaches
- Has a calming effect
- Improves concentration and memory
Want to know what asanas you can practise with your child? Click the article below.
2. Hissing breaths or Seetkari pranayama
This exercise is named Seetkari pranayama because of the hissing sound (seee) produced while performing it. It keeps the teeth and gums healthy, and promotes mental relaxation and tranquillity. It should not be performed by those who wear dentures or have sensitive/missing teeth, asthma, bronchitis, tonsillitis, heart disease, and excessive mucus.
How to do it:
- Sit comfortably with the legs crossed and hands on the knees.
- Hold the upper and lower teeth lightly against each other.
- Open the lips and expose the teeth.
- The tongue may be kept flat or folded against the soft palate.
- Now breathe in through the gap between the teeth.
- Close the mouth and bring the tongue back to the normal position if folded.
- Exhale slowly through the nose.
Repeat steps 2–7, eight to ten times.
- Relaxes the body
- Decreases hunger and thirst problems
- Decreases skin inflammation
- Has curative effect on problems of mouth, throat and nose
- Improves function of endocrine gland
3. Elephant breaths
This exercise helps to recover from morning sluggishness.
How to do it:
- Stand with feet wide apart.
- Inhale through the nose, raising both arms up with fingers interlocked.
- Exhale through the mouth while dropping the arms.
Repeat steps 2 and 3, three to four times.
- Improves hand and eye coordination
- Stretches the legs and back
- Relaxes the shoulders
- Fosters feeling of mental and physical well-being
No time to exercise? Check out 8 super yoga poses for busy moms in the article below.
4. Bunny breaths
Children love to keep bunnies as pets and this exercise involves breathing like rabbits. Ask your child to quickly sniff three times and then exhale once through the nose. This exercise helps an upset child to calm down.
- Calms the mind
- Decreases breathing difficulty
- Helps control nasal allergy
- Recommended for those with diabetes
5. Flower breaths
Children like to smell flowers, and you can use them to teach your child flower breaths. Give your child a fragrant flower and ask him to breathe in through the nose and breathe out through the mouth. You can give him flowers like daisies or roses. This exercise helps to relieve tension. However, be cautious if your child is allergic to pollen.
- Makes children aware of their breath
- Reduces stress and calms the mind
- Increases oxygen intake and eliminates carbon dioxide
- Strengthens abdominal muscles
The mind, body and breath are very closely connected and deeply affect each other. By teaching our children to breathe consciously, we can help them positively influence their minds and bodies.
About the author:
Written by Arun Sharma on 14 February 2017. Last updated on 6 May 2020.
The author was associated with the healthcare industry before becoming a full-time writer and editor. A doting father to two preteens, he believes in experiential learning for his children. Also, he loves mountain trekking and nature trips.
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