Teaching kids how to calm themselves down can be a challenging task. However, with the help of square breathing, it's possible to help your little ones find their calm and focus. Square breathing is a simple and memorable practice that involves equal counts of inhaling and exhaling, helping slow down the breath and calming the nervous system. In this blog post, we'll explore how to do square breathing and its benefits for kids.
Fun fact: Navy SEALs use this technique to stay focused in stresful situations!
What is Square Breathing?
Square breathing, also known as box or four-square breathing, is a deep breathing exercise that involves equal counts of inhaling, holding the breath, exhaling, and holding again. This breathing technique helps slow down the breath, calm the nervous system, and increase focus and concentration. Square breathing has many modifications, and this simple one works best for you and your little ones.
What's It Called in Other Languages?
Square breathing is known as "respiration en boîte" in French, "nafas kotak" in Indonesian, "respiración cuadrada" in Spanish, and "hézi hūxī" in Mandarin.
How to Do Square Breathing?
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Find a comfortable position: Sit down in a comfortable position, cross-legged or with your feet on the ground.
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Inhale for 4 counts, exhale for 4 counts, inhale for 4 counts, exhale for 4 counts. Repeat: Inhale through your nose for 4 counts, hold the breath for 4 counts, exhale through your mouth for 4 counts, and hold the breath again for 4 counts. Repeat this cycle for a few minutes.
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You can pick any number as long as your inhales and exhales are equal counts: If 4 counts are too challenging, you can try 3 or 2 counts. The important thing is to have equal counts of inhaling and exhaling.
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Drawing a box or tracing it with your fingers (or even nose) helps draw your attention to the present moment: Visualize a box in your mind, and trace it with your finger or nose as you inhale, hold, exhale, and hold again. This helps you stay present and focused on your breath.
Benefits of Square Breathing for Kids
Square breathing has many benefits for kids, including:
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Calms the nervous system: Square breathing helps calm the nervous system and reduce stress and anxiety.
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Increases focus and concentration: By slowing down the breath, square breathing helps increase focus and concentration, making it a great technique to use before exams or important tasks.
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Improves digestion: Square breathing can improve digestion by stimulating the parasympathetic nervous system, which is responsible for rest and digestion.
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Easy and memorable: Square breathing is an easy and memorable practice that can be done anywhere, anytime.
Square breathing is a simple and effective practice that can help kids calm their nervous system, increase focus and concentration, and improve digestion. By practicing square breathing regularly, kids can learn to find their calm and focus when they need it most. So, the next time you and your little ones need a moment to pause and relax, try square breathing and see how it can make a difference in your day.