Breathing is an essential part of our body's natural functions, but did you know that it can also help us calm down when we're feeling anxious or stressed? Research has shown that our heart rate changes when we breathe. When we inhale, our heart beats faster, and when we exhale, it slows down.
But what happens when we take a deep breath? According to studies, we actually activate our sympathetic nervous system, which can lead to a faster heart rate. This is why hyperventilating, or taking in more air without releasing or exhaling, can happen so easily when we're feeling anxious.
So, what's the key to calming down? Exhaling! Consciously and slowly. By consciously exhaling through the nose and making each exhale longer than the last, we can activate our resting nervous system, slow our heart rate, relax our muscles, and increase blood flow to the empathy circuits.
For kids, this can be an easy and effective tool to use when they're feeling worried, anxious, or tired. Encourage them to take a deep breath and exhale slowly, making each exhale longer than the last. With practice, they'll learn to use their breath to help them calm down and manage their emotions. So the next time your tiny humans need to relax, remind them to exhale and take it slow!
And, if you want to take your mindfulness practice even further, check out Metta Play's bilingual yoga and affirmation cards for kids here. These cards can help your kids learn mindfulness and a new language in a fun and engaging way.