She gives an example of doing a song circle with parents and babies, where she would introduce them to mindful breathing using the lyrics, “Breathing in I am calm. Marlowe says you can introduce mindful breathing to a child at any age, including mindfully breathing with your baby. When can kids start learning mindful breathing The program included mindful breathing, and after their sessions, the students were better able to recognize emotions and use tangible relaxation techniques. Positive results also came out of a study from Ottawa, where two paediatric residents led bi-weekly mindfulness workshops at an at-risk elementary school. “When we have a long exhale it activates the parasympathetic nervous system, which helps us calm down,” explains Sara Marlowe, a Toronto-based registered social worker and writer of children’s books about mindfulness and self-compassion.Ī 2019 study with 61 preteens found after 18 minutes of yoga breathing their attention improved and anxiety decreased.

Slow, easy breathing has positive effects on the mind and body, including training your brain to focus, decreasing anxiety and helping with emotional regulation.

And it’s never too early to start encouraging it. I’ve since learned that mindful breathing is an accessible, easy to do and effective way to help your child manage their emotions. While I was surprised my daughter could remember to use this skill in the moment, it’s clear what they were teaching her was working. I was shocked -usually her tantrums lasted at least five minutes (or what feels like an hour).Īfter recounting the incident to a caregiver at her daycare, she said they were encouraging the class to recognize their emotions and take a deep breath when they felt frustrated or upset. Her energy visibly shifted to a calmer state and minutes later we were all outside playing in the snow, the tantrum a mere blip in the day. “Take a deep breath, in and out,” she whispered, closing her eyes, taking in a deep inhale and exhale. “Mommy do it,” she pleaded, so I grabbed the pants and put her on my lap. Her dad was trying to put on her snowsuit. My two-and-a-half year old shrieked and stomped, tears welling like tiny rainclouds ready to burst.

Mindful breathing for kids