Breathing exercises not only train the respiratory capacity, but are also able to establish a deep sense of balance and harmony, relax the mind e improve attention and concentration.
Of course, this is a practice suitable also, and especially, to children!
In this article we will explain what are the breathing exercises and what their benefits. Furthermore, by continuing to read, you will be able to discover the characteristics that they must have in order to be effective in children (plus 5 practical examples!)
Table of Contents
The importance of breathing exercises in yoga
The exercises for breathing represent a vital component of yoga. It is a bridge between the mind and the body that allows one to manage consciously one’s own vital energy.
The branch of yoga devoted to the science of breath takes the name of pranayama.
The term comes from the combination of prana, the life force, with yama, the check, e ayama, expansion, thus revealing the ultimate goal of the practice: the check and the liberation of thevital energy through the breathing techniques.
This discipline, in fact, does not only increase lung capacity or to oxygenate the blood, but is a true path toward awareness of one’s self.
The exercises of pranayama increase the mental presence and concentration, strengthen discipline personal and contribute to the development of a sense of inner peace. Furthermore, improve posture and muscle control, aspects particularly beneficial for the practice of asanas, the physical positions of yoga.
What is pranayama used for?
The pranayama serves to regulate the flow of life energy through specific breathing exercises. This practice helps to Purifying the body’s energy channels, promoting an improvement of physical and mental health.
It also serves to prepare the practitioner for a deep meditation, stabilizing the mind and promoting stillness and silence inner.
Through the pranayama, one learns to manage stress, a improve concentration and to “being in the present”, thus contributing to the establishment of a sense of peace e general well-being.
By participating in the Educational Yoga courses, paths unique e recognized by the Ministry of Education, you will be able to learn the technique!
The benefits of breathing exercises
As you may have discovered, the breathing exercises are fundamental to an effective yogic practice and go far beyond just improvement of respiratory capacity.
Here are what all the benefits are!
- improvement of respiratory capacity: Breathing exercises increase the efficiency with which the lungs use oxygen, improving respiratory capacity and physical endurance;
- energy rebalancing: specific techniques are able to rebalance the body’s energy, calm anxiety and soothe the mind, providing a sense of internal balance;
- strengthening the nervous system: Regular practice of breathing exercises has a positive effect on the nervous system;
- relaxation and meditation: Slow, deep and rhythmic breaths not only promote concentration but also prepare the body for meditation, helping to achieve deep relaxation;
- emotional control: Learning to control the breath helps to manage emotions, so as to develop greater emotional balance and achieve inner serenity.
Of course, these benefits do not only apply to adults!
Breathing exercises for children
Breathing exercises are fundamental for children as well, but they must be designed with their characteristics.
Children, in fact, tend to get bored easily and seek constant stimulation: it is essential that the exercises offered be short, dynamic e entertaining.
The key is simplicity! Exercises must not only be fun but also easily integrated into daily routine of the little ones.
The goal is to provide children with effective tools for calm down e relax through the game and the fantasy, encouraging them to log on with their breath so natural and without effort.
This approach will help them perceive practice not as a practice, but as anadventure enjoyable e beneficial!
The benefits of breathing exercises in children
I benefits of breathing exercises for children are numerous and can have a significant impact on their development physical e emotional.
Let’s look at some of the most important benefits!
Improved attention and concentration
The improvement of attention and concentration is especially important for children, who often have difficulty maintaining high concentration both in the classroom and during play (discover the importance of yoga at school!).
Regular practice of breathing exercises guides children toward greater control of their minds, teaching them to channel their attention productively.
This not only allows them to be more attentive and, therefore, “efficient” in school, but it also improves their ability to listening and participation, key elements for effective learning and for building solid social relationships.
Emotional crisis management
Breathing exercises are a tool very effective for the managing emotional crises.
The explosions emotional, such as crying and tantrums, can be mitigated through breathing exercises that will help children to focus on their breathing, rather than on theemotion they are experiencing.
The practice will not only will calm in a quickly, but it will also teach them to recognize and regulate their emotions, a life skill critical to their well-being emotional in the long term.
Development of body awareness
Understand how one’s body moves and reacts to stimuli is a crucial, especially for babies!
With the practice regular of breathing exercises, children learn to identify various bodily sensations, such as the heartbeat accelerated, the tension muscle, the sense of relaxation etc.
This increased sensitivity not only promotes self-regulation in stressful situations, but also encourages an approach more curious e respectful toward one’s own physical well-being.
Supporting physical health
In addition to making children more aware of their bodies, breathing exercises are a great tool for staying healthy!
Breathing deep e rhythmic, for example, increases theeffectiveness with which the lungs oxygenate the blood, improving the blood circulation and, consequently, thesupply of oxygen to all body tissues.
This not only strengthens the lung function but can also contribute to an general improvement in health, supporting physical development e supporting the child’s growth.
Relaxation
In general, the breathing exercises act as a calming natural for children, particularly when they are hyperactive or particularly stressed.
The exercises allow you to slow down the hectic pace of thoughts, thus developing a sense of peace and allowing children to discover inner tranquility.
By learning to consciously use the breath to calm themselves they will acquire a very useful tool, especially during the turbulent years of growing up.
The characteristics of breathing exercises for children
For them to be suitable for children, breathing exercises must be intuitive e fun, capable of capture their attention and of keep it high.
In short, the same principles apply as described in the guide How to set up a yoga class for children!
So, the breathing exercises for children must be:
- engaging: harnesses theimagination of the little ones! Through stories e metaphors you can open doors to imaginary worlds, thus stimulating a stronger connection with their breath;
- ludic: The playful approach is essential to make the practice engaging and to make children conceive of practice not as a task but as an enjoyable and interesting game. In this way, the activity will be internalized in a natural e effortlessly!
- flexible: exercises must be simple e adaptable to a wide variety of needs, so as to respond to different levels of energy e concentration of children.
- short and dynamic: since children struggle to maintain high attention for long periods of time, breathing exercises must be short e varied;
- led by example: participating with children in breathing exercises can be a way to set an example e facilitate learning.
The 5 most suitable breathing exercises for toddlers
Here are some breathing exercises to suggest to children, according to the Educational Yoga:
- candle blowing: seated, holding a feather, children should practice deep breaths and blow on the feather as if they were blowing out a candle;
- Balloon Breathing: Lying on their backs, children should place one hand on their belly and one on their chest, imagining they are “filling up” like balloons, letting their hands rise and fall with their breathing;
- Curled-lips breathing: In a sitting position, children should slowly inhale through the nose and then exhale with tight lips as if blowing on hot food, with the exhalation taking twice as long as the inhalation;
- ladybug breathing: curled up, with their foreheads resting gently on the ground, children can imagine they have ladybug wings that rise and fall with every breath. This exercise will help them become aware of their breath in the back of the lungs;
- basic respiratory gymnastics: although this technique may seem complex, with practice even the youngest children can master it. Initially, they must focus on their own breath before moving on to respiratory movements; the goal is to master the voluntary activation of the respiratory muscles, thereby improving thoracic and diaphragmatic expansion.
Bottom line.
Offering benefits beyond the health physical and positively influencing the well-being mental e emotional, breathing exercises are a valuable tool, especially for children.
By including them in their routine, toddlers can learn to find calm, balance and a concentration better, essential elements for a growth healthy e harmonious!
If this topic interests you, learn about the benefits of yoga online e how to become a children’s yoga teacher!
Also explore our Educational Yoga Teacher Courses!
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Get to know the authors!
A certified instructor of Oki do Yoga, with a master’s degree in “Yoga Studies” from the University of Venice, she is an adjunct lecturer of the advanced training course “Educational Yoga at School” at the University of Padua.
Co-Founder and President of Ssd “Educational Yoga.”
Holding a Ph.D. in Pedagogical, Educational and Training Sciences from the University of Padua. The doctoral thesis focused on the training of trainers in Educational Yoga.
Docent of the advanced training course “Yoga Educativo a scuola.” the Advanced Training Course at UniPd was conceived by the founders of Yoga Educativo, together with Director Prof. Luca Agostinetto.
Co-founder and vice president of Ssd “Educational Yoga.”
