Teaching Children Breathing Techniques to Overcome Anxiety and Fear

Anxiety has become an epidemic with children of the world. According to the Anxiety Disorders Association of America one in every eight children suffers from an anxiety disorder. These staggering statistics are beginning to raise the awareness of how serious anxiety in children can be. As a parent becomes educated about the seriousness of anxiety they begin to look for tips to help them help their child. As awareness grows scientists are discovering links between very old therapeutic techniques and why they work. Breathing exercises have been around for millennium, they have phased in and out as fads but always come back. Breathing is a time tested and true way to ease the discomfort and symptoms associated with anxiety.

In the past breathing exercises have seemed to be reserved for adults and Yogis. However, it has come to light that anyone and everyone can benefit from controlled breathing, especially children who experience anxiety. Breathing is among the many treatments being developed for children who have anxiety. The wonderful thing about breathing is that it is free, easy to do, and can be done virtually anywhere and anytime. Breathing exercises can be learned at any age and can develop into a very healthy and lifelong habit. They can be used to cope with stress, reduce anxiety levels, and put a child in control of their own mind.

One of the most difficult parts of learning and developing breathing exercises, that will help your child reduce stress, is the reluctance of the parent. Almost all children, even ones who experience excessive anxiety, are very receptive to breathing exercises when they are presented in a way the child can understand. Often, parents feel awkward about during breathing exercises and teaching them to the child. This is an important hurdle to overcome. The best way to teach your child to use learning techniques to overcome anxiety is to teach your child breathing exercises and to do them with them.

Eventually the child will learn to do breathing exercises on their own but in the beginning a parent is the most important asset to the child. Children pick up a great deal from their parent and tend to mimic what their parents do. If the child sees that you feel perfectly comfortable with breathing exercises then they will be more receptive to try them. When a parent does breathing exercises with the child, both the parent and the child will feel less fear and anxiety. This is a win-win situation.

Clearly the first step is for the parent to learn breathing exercises so that they can teach them to the child. There are thousands of developed breathing exercises and variations of focal points. These give a large variety of breathing exercises to choose from. Furthermore, if one is not working for you and your child you can simply try another one. A parent can also modify them to be relevant to a child’s personal needs. The point is to be persistent and patient with breathing exercises.

The simplest breathing exercises involve concentrating on the breath. With this you would explain to your child that you want them to focus on breathing, and only pay attention to breathing. As you have them do this you direct them to draw a slow breath in for four seconds, pause, and then a slow breath out for four seconds. Ask them to clear their minds of everything and only focus on the even and continuous breath. This exercise can be done standing, sitting, or laying down.

Some children may have trouble with that simple breathing exercise because of their specific learning styles. If you find that your child is a kinesthetic learner (learns through moment) then you can use movement to help them focus through the breathing exercises. Have them lay on the floor with their legs slightly apart and lay a small book on their abdomen. Ask them to breathe in until the book is as high as it can go, pause, and then slowly lower the book with an even slow breath out. In this scenario the child focuses on breathing through focusing on the task of raising and lowering the book.

A third alternative breathing exercise is one that would be optimal for children who are visual learners. In this breathing exercise you would use visualization as a focal point combined with deep breathing. With this exercise you instruct your child to lay flat with their legs slightly apart. Ask them to close their eyes and picture a beach. Describe ocean waves washing up on to the shore and then receding back into the ocean. Ask the child to visualize themselves laying on this beach and feeling the waves hitting them as they breathe in. As they breath out slowly describe to them the waves receding melting all of their worries away. Use vivid description to help the child focus on the scene as they breathe.

These are just a few of the many types of breathing exercises that a parent can teach their child. The possibilities are infinite as long as the basics stay the same. The basics are the slow deliberate breath in, and the slow deliberate breath out. It is also to create a focal point for the child. As the child becomes comfortable with this focal point they will learn to concentrate on it instead of allowing fear and an anxiety to be the focal point.

The result will be very calming and relaxing. The child’s breath will slow, blood pressure will stabilize, and the brain will be getting an optimal amount of oxygen to compensate for the flight or flight response which draws oxygen away from the brain. Not only will the child’s focus be moved away from the anxiety, but they will also be alleviated of some anxiety symptoms such as dizziness, light headiness, and confusion. When a parent does breathing exercises with their child, both the parent and child will be left with a sense of well being that will improve the quality of life. When it comes to anxiety in children, breathing really can be the best medicine.

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