Mindfulness Breathing Exercises: Mindful Breathing for Anxiety

MINDFUL BREATHING 

Breathing used to be an essential part of our lives; scripts dating back thousands of years in both ancient Hindu and ancient Chinese text explain the significance of breathing, and its healing power (Nestor, 2020). Modern science builds on some of these ancient techniques, confirming that breathing through your nose (rather than your mouth) can positively affect heart rate, body temperature, energy levels and athletic ability. The goal of breathing mindfully is to breath slowly and less often. This allows for oxygen to reach maximum tissue, generating optimal mind and body performance. Holding your breath, or slowing your breathing, allows more carbon dioxide to remain in your body. Once thought as a waste biproduct of our breath, carbon dioxide is actually found to be very helpful and healing to our body. A lack of carbon dioxide within the body has been associated with illness such as panic, anxiety, eczema, and epilepsy. 

In ancient times, these ailments used to be treated with extreme breath holding or mineral baths. 

Carbon dioxide treatments are now being used and tested on many different disorders. This research shows that the function of holding your breath, rather than deep breaths is more beneficial; as fast shallow breaths creates more sensations of anxiety (Nestor, 2020). 

So why teach children about breathing? When big feelings come out, one method to control these emotions and sensations is by utilizing and focusing on their breath. Breathing can change heart rate significantly, we usually just need a small shift or nudge to keep our bodies calm, collected and cool. 

The best time to implement this strategy is at the first sign of escalation. Whether that is a voice getting louder, cheeks getting flushed, eyes getting bigger or hands curling up into fists. Have the child sit down and focus on breathing; take a deep, slow breath in, hold the breath, and then slowly exhale. 

There are multiple activity sheets in the ‘Calming Booklets’ located on my webpage that teach and practice these calming breathing exercises. Try these mindfulness breathing exercises today. These are to be practiced for when your child is calm, so they can use these tools when they are upset. Mindful breathing for anxiety can get people through panic attacks. Depending on the child, it may take as little as 3 to 5 deep breaths to create that shift or de-escalate.