Belly Breathing: A Simple Practice for Calm & Focus

Belly breathing (diaphragmatic breathing) acts like a reset button for an overwhelmed nervous system. This powerful yet simple technique benefits both children and adults by:

• Reducing anxiety and stress responses
• Improving focus and emotional regulation
• Creating mindfulness through body awareness

Why Belly Breathing Works for Kids and Adults

Research shows diaphragmatic breathing:

1. Activates the parasympathetic nervous system (rest-and-digest mode)
2. Lowers cortisol (stress hormone) levels
3. Increases oxygen flow to the brain

How to Practice Belly Breathing: Step-by-Step Guide

Preparation Tips

For children:
- Let them burn energy first (playground time helps)
- Create a calming environment:
- Soft lighting (salt lamps work well)
- Comfortable seating (cushions/blankets)
- White noise if needed

The Belly Breathing Technique

1. Position your hand: Place right palm on belly
2. Inhale slowly: Breathe through nose, expanding belly like a balloon
3. Pause briefly: Hold for 1-2 seconds
4. Exhale completely: Draw belly button toward spine
5. Repeat cycle: 5-10 times for full effect

Advanced Variation (Three-Part Breath)

1. Fill lower lungs (belly expands)
2. Fill middle lungs (ribcage expands)
3. Fill upper lungs (chest rises)
4. Exhale in reverse order

Making It a Daily Practice

• Start with just 1-2 minutes daily
• Celebrate small wins - simply trying is success
• Pair with bedtime routines for easier adoption

Remember: Consistency matters more than perfection. This simple practice builds emotional resilience over time.