5 breathing exercises you can try with your child

Yoga has become the new age mantra for good health for people of all ages. Since the outbreak of the pandemic, yoga, meditation, and breathing exercises have become increasingly popular. Children at home are experiencing anxiety, stress, and loneliness as a result of social distancing norms and restrictions. During these times, every parent is concerned about their child's mental health and immunity. Breathing exercises can put their mind at ease while improving their defense mechanism.  

The practice of ‘pranayama’ in yoga has been beneficial for the human body for ages. ‘Prana’ means vital life energy and ‘Yama’ means control, in Sanskrit. Practicing pranayama means regulating one’s breathing capacity. Multiple benefits like reduced stress and blood pressure, improved digestive system, quality sleep, calmness, improved focus, and increased concentration are associated with the prolonged use of this yoga technique. It is also a great way to purify the blood and boost immunity for the future.  
 

Pranayama and other immunity-boosting breathing exercises are easy and valuable for kids vulnerable to immune deficiencies. Here are five exercises that you can practice with your kids in the comfort of your home. 

Five calm breaths 

Mindful breathing can help achieve a balance between the mind and body and other factors like focus, concentration, calmness, and a sense of rejuvenation. Tracing breaths on fingers is a great way of gaining awareness of every breath we take for a full mind and body cleanse. 

How to do: 

• Start by sitting on a yoga mat or a flat surface with legs crossed, one on top of the other. 
• Now, make a star shape by stretching your palm outwards. 
• Prepare your other hand's pointer finger to trace your fingers up and down.  
• Slowly slide up each finger, then down the other side.  
• Inhale through your nose and exhale through your mouth.  
• As you put it together, take a deep breath in and out as you slide up and down.  
• Continue tracing your hand until you've finished. 

Penguin breath 

The penguin pose breathing exercise adds to the strength and energy of the body. This breath regulation method helps kids cope with stress and anxiety. 

How to do: 

• Sit on a flat surface with hands resting on the knees. 
• Now, keep the fingers interlaced beneath the chin. Inhale and raise your elbows to frame your face.  
• Exhale and raise your head towards the sky, making a quiet ‘hah' sound.  
• Lower the elbows at the same time to meet at the bottom by the end of the ‘hah' exhale.  
• This breathing technique increases strength and heat while also acting as an energizer.  
• It makes us feel more energized and less nervous. 

Whale breath 

This is a good exercise for anger management. It will help kids calm down allowing measured breathing for a balanced and composed mind. 
 

How to do: 

• Sit on a flat surface in a relaxed position. 
• Place your hands on the head with palms inward. 
• Inhale deeply through your nose while raising your hands.  
• Finally, exhale and return your hand to your head.  

Woodchopper breath 

This yoga pose is for opening up the lungs to suck in more air. It helps release tension and cramps in the body that are caused due to sitting for long hours. This breathing technique will make your child feel more energized. 

How to do: 

• Take a few breaths while standing tall on a flat surface, preferably a yoga mat. 
• Next, spread your feet mat-wide apart (a little wider than hip-width). Now make a fist in front of your body. Inhale deeply while lifting your hands above your head. 
• Then, with your open mouth, forcefully take your hands down between your legs with a vigorous exhale, hang your head and let go of all the tension in your body. 
• If it's more comfortable, close your eyes and repeat the steps.  

Ocean breath 

Also called the hissing breath yoga pose, it is excellent for supporting the lengthening of each breath cycle. This breathing workout does so by constricting the back of the throat. It calms the mind, improves sleep patterns, and promotes better concentration. 

How to do: 

• Begin by sitting in a simple pose, with your legs crossed, one on top of the other. 
• Close your eyes and focus on your breathing.  
• Take a couple of deep breaths. Inhale deeply through your nose and exhale slowly through your mouth.  
• Cup your hands and place them over your ears, blocking out all other noise.  
• Focus on the sound of your breath every time you exhale through your mouth.  
• It should resemble the sound of the ocean waves. 
• Repeat thrice and try to relax.