Self-Regulation Techniques
Kids experience a plethora of emotions on a daily basis. One's emotions can fluctuate from excited to angry in a matter of moments. When strong emotions come rushing in, our kids need to know how to respond in a healthy, effective manner. Keep reading for my go-to tips!
Tips for Teaching Controlled Breathing
Controlled Breathing is a technique I teach all students at Cascade! Controlled Breathing is great for managing anger, anxiety, excitement, nerves, and so much more. But first, why does deep breathing help?
When you perceive a threat, you body goes into a stress response called Fight, Flight or Freeze. Your heart rate increases and breathing becomes more shallow. The goal of self-regulation techniques is to move from "fight, flight or freeze" mode into a more calm state. Controlled breathing calms down one's brain and body and lowers stress. Keep reading to find some hands-on tools that will help teach kids controlled breathing techniques!
Belly Breathing
Throughout all of these breathing techniques, we want kids to do deep belly breaths, not shallow chest breaths. When you breathe in through your nose, your belly should expand. When you breathe out through your mouth, your belly should contract.
Hoberman's Sphere
I utilize a Hoberman's Sphere, or "Breathing Ball" on a daily basis. When a student uses the ball, they need to inhale and expand the sphere and then exhale and collapse the sphere back in. I love utilizing this tool because it mirrors what should be happening to your belly as you control your breathing. Don't have a sphere? Use a slinky!
Square Breathing
Breathing Tracers are another great tool! Kids will trace the sides of the square as they inhale for four counts, hold for four counts, exhale for four counts and hold for four counts.
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Bunny Breathing
Bunny Breathing is a great resource for students in grades K-2. Let their imagination soar as they breath like a bunny rabbit. Bunny breathing helps students inhale through their nose and exhale through their mouths.
Rainbow Breathing
Rainbow Breathing is another great video for students in grades K-5. Have students sit up tall as they follow along with the rainbow breathing video.