Do you and your little ones feel stressed or anxious sometimes? Don't worry, it's completely normal. However, it's important to learn how to manage those feelings and find ways to calm down. One easy and effective technique is called 7/11 breathing. Here are 5 fun ways to practice 7/11 breathing with your kids:
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Blow out candles
Pretend you're holding a cake with candles on it. Take a deep breath in, then blow out the candles slowly for 7 counts. Hold your breath for a moment, then exhale slowly for 11 counts. Repeat a few times. -
Hot cocoa breathing
Imagine you're holding a cup of hot cocoa. Take a deep breath in, then slowly blow off the steam for 7 counts. Hold your breath for a moment, then exhale slowly for 11 counts. Repeat a few times. -
Bee breathing
Take a deep breath in, then exhale while making a humming sound like a bee for 7 counts. Hold your breath for a moment, then inhale slowly for 11 counts. Repeat a few times. -
Balloon breathing
Pretend you're blowing up a balloon. Take a deep breath in, then slowly blow up the balloon for 7 counts. Hold your breath for a moment, then exhale slowly for 11 counts as the balloon deflates. Repeat a few times. -
Superhero breathing
Strike a superhero pose with your chest out and fists on your hips. Take a deep breath in, then exhale slowly for 7 counts while lowering your arms. Hold your breath for a moment, then inhale slowly for 11 counts while raising your arms up again. Repeat a few times.
Remember, 7/11 breathing is an easy, slow and practical way to turn on your rest and digest system. You can start with shorter counts and gradually increase them as you and your kids get more comfortable with the technique. Try practicing these fun ways to make it a part of your daily routine and feel the benefits of a calm and relaxed mind and body.