For the next four weeks leading up to my Family Yoga Workshop, I will be sharing some of my favorite yoga and mindfulness tools and practices for families to share.
The one tool we use most often in this house is mindful breathing. It’s my favorite! If I find myself getting stressed at work, in traffic, with kids… I stop and take a few long deep mindful breaths.
If the kids are getting overwhelmed or overstimulated, same thing – close your eyes and breathe. Sounds easy, but it’s a tool you definitely need to develop and practice in order to really reap the benefits.
Once you do, it could be your greatest resource in stressful situations. Without going into the scientific details of it – slow deep breathing actually signals the nervous system to relax. And that my friends is an amazing tool that is ALWAYS with you.
Which is exactly why I’ve chosen to highlight it in my first “Family Friday.”
Here’s how to practice with your kids:
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Set the Stage (this part is really important – think of the waiting room at a spa – you want to set the right environment for relaxation):
- Dim the lights
- Put on relaxing music
- Anything relaxing works – nature sounds, lullabies, or my recent favorite – Kira Wiley’s “Just Be” (Click the link to listen on youtube)
- If you’re into it, diffuse some essential oils
- Lavender is my favorite for relaxation
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The Breathing Practice
- Have your child choose a breathing buddy that will help him/her during the exercise. You’ll want something small enough to sit on their belly, but have some weight to it so it stays there during breathing. Beanie Boos, Squishies, Rubber Duckies, Stuffed Animals, anything goes here.
- Have your child lie down on the back anywhere they feel comfortable.
- Place the Breathing Buddy on their belly.
- Have your child start to breathe in slowly through their nose for about 3 counts, instructing them to try to breathe the air into their bellies. Have them exhale out for another count of three. Count softly for them.
- They can watch their buddy rise up when they breathe in and back down when they breathe out.
- Try to do this 5-10 times (depending on the child).
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Connection
- Talk to your child after the breathing exercise and see how they feel. Ask how they felt before and after. Once they realize that belly breathing helps them feel better, they are more likely to want to practice themselves!
- Take turns with your child and let them put the breathing buddy on your belly and have them count for you. They will feel empowered playing the adult and it’s practice for them too.
Stress and overwhelm affects us all, and what better way to wind down for the weekend than taking 5-10 minutes to practice together. Give it a try and let me know how it went!
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