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This post is part of a series designed to help Homeschool families with their overall Mindset through meditation and mindfulness. Be sure to check out the other posts in the series:
If you are looking for a way to help the kids you homeschool focus, relax and reduce stress, then the mindfulness technique of breathwork may be the answer. Breathwork takes on many forms, but basically is slow, mindful breathing and deep breathing. It Is a simple and effective way to improve concentration, reduce anxiety and increase mental clarity.
Breathwork is a mindfulness practice for children at any age, but it is especially beneficial for children ages five and older. Mindful breathing can help them manage their emotions and focus on the present moment. It can be done anywhere, anytime, and can help children relax and refocus when feeling overwhelmed and stressed.
Breathwork is also an important part of emotion coaching for kids. It consists of mindful breathing, deep breathing, and breath counting
Breathwork Basics
Mindful Breathing
This is the most basic form of breathing exercise and is often used to train people to be mindful. It’s also the easiest to do. If you can practice mindful breathing in a comfortable quiet location, that is optimal. After your kids are aware of the practice it can be done almost anywhere. A gentle reminder from you when you notice stress levels rising to “breathe” will be all it takes.
Breathe. There’s no need to monitor your breathing, no need to breathe deeply or shallowly, and no need to count your breaths. Just breathe naturally. Notice your breathing, the physical process of it, how your chest rises and falls, how your stomach feels, etc.
Do this for a minute or two. That’s all there is to it!
Deep Breathing
Deep breathing is a form of mindful meditation that is just what it sounds like – taking slow, deep breaths. When you begin to practice deep breathing, it’s important to choose a comfortable place to sit or lie down. Make sure the room is quiet and free from distractions.
Once your children are comfortable and relaxed, you can start to guide them through their deep breathing. Begin by having your child focus on their breath and take slow, deep breaths. Encourage your child to take 10 deep breaths and to focus on how their body feels with each breath. Once your student has finished their deep breathing, you can discuss how it felt and how it is helping them to focus and relax.
This breathing exercise is helpful for mindfulness and a host of other issues, from improving focus to releasing stress and anxiety. You can do it anywhere too, and don’t have to sit or lie down to do so.
Take a deep, strong breath. Feel your lungs as full as they can go. Do it slowly and deliberately. Hold your breath for a moment. Now exhale. Repeat several times. Notice how it feels as you breathe. You can do this at scheduled times or whenever you feel the need.
Breath Counting
This is a type of breathing exercise that can be easily coupled with either normal or deep breathing. It adds counting into the mix to help you focus and keep your mind from wandering. It also helps break you out of thought loops and cycles of stress and negative thinking.
To do this exercise, simply add counting into one of the other two routines. You can either count to a certain number of breaths or just count until you feel finished or your timer goes off.
This is a great way to help your children become more aware of their own physical and mental state and to practice self-care. Breathwork is an incredibly effective tool to help your homeschool student focus, relax, and reduce stress. It is a simple and easy technique that can be done almost anywhere. With a little practice and guidance, your children can learn to use breathing to improve their concentration, mental clarity, and overall well-being.
These are fun additions for more mindful breathing in your homeschool:
Using Body Scanning to help children be mindful
As homeschoolers, we know the importance of teaching our children how to manage their emotions and their mental health. Mindfulness is a great way to help your children learn to regulate their emotions and to reduce stress. One of the most popular mindfulness techniques is body scanning, which helps to bring a sense of relaxation and awareness.
What is Body Scanning?
Body scanning involves focusing on each part of the body systematically while allowing the body to relax and become more aware of its sensations. For example, you can start with the feet and then move up to the head, focusing on each body part for a few moments before moving on.
As you go through the body, encourage your children to take deep breaths and pay attention to how their body feels. In addition to helping your children relax, body scanning helps them become more aware of the sensations in their body that are associated with different emotions.
You can ask your children to focus on the body parts that are associated with a particular emotion, such as joy or sadness, and notice how their body responds. This can help them to become more aware of their emotional state and to better understand how their body reacts to different feelings.
This book is also an excellent tool in helping kids understand the connection between sensations the body gives us and feelings:
Body scanning can also be used to help your children become more aware of their physical environment. You can have them focus on the parts of their body that are in contact with the chair, the floor, or the air. This can help them to become more aware of their surroundings and to develop a deeper connection with their environment.
Finally, body scanning can be used to cultivate a sense of gratitude. As your children focus on their body, you can encourage them to focus on the things that they have to be thankful for, such as their family, friends, and the opportunities that they have.
Body Scanning Meditation
Lay down somewhere quiet. Take several deep breaths to calm yourself. Now scan your body slowly, deliberately, from your head to your toes, and notice everything that crosses your mind, every thought, feeling, and sensation. Pay attention to how parts of your body feel and how they make you feel.
Notice anything that is “off” or bothers you, any spots of tension, if they feel any imagine the tension melting away. When you’re done, take a few more deep breaths and get up.
We dive deep into these topics and how you can add them to your homeschool easily.
Check out these posts designed to help you with your overall homeschool life:
HOMESCHOOL MINDSET, MEDITATION and MINDFULNESS – that’s a lot of Ms!
EASY MEDITATION PRACTICES FOR YOUR HOMESCHOOL
EASY WAYS TO ADD MINDFULNESS JOURNALING AND AFFIRMATIONS TO YOUR HOMESCHOOL
TRY THIS EASY GRATITUDE PRACTICE FOR A MORE MINDFUL HOMESCHOOL
INVITE MINDFUL EATING AND EXERCISE INTO YOUR HOMESCHOOL ROUTINE
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