Here is your
breathing chart 🌟
Hi lovley,
I hope these chart can be of help to start a little practice that brings you closer toghether and helps you and your child to breath through life with a little more ease.
Here are a few tips on how to use it.
🌟How to use the charts:
There are 15 stars on the chart and there are a few ways you can use it or come up with your own that works for you and your child.
When I made them I recomended to use it for 1 week, 1 star for morning breathing and 1 star for night breathing. and an extra star to celebrate the week or do a bonus practice. The morning was for the child to use on her own and the night together with the parent.
But you can also do 1 breathing at night togehter and each colouring in a star. Or you can use it for 2 weeks 1 time a day.
The importance is to use it. Maybe it every second day to start with or chose particular days of the week as a special time to do this togehter.
Make it work for you and your child💙
🌟If your child is very restless, combine the breathing with some movement. It doesn’t have to be a particular move, maybe your child can come up with some movement that feels good for them. It could be some faster moves, like shaking arms, legs or tapping feet, followed by slow movement using the breath.
Or moving slow with the rhythm of the breath.
🌟If your child doesn’t want to do the breathing don’t force it, try not to get frustrated. Stay close to your child and use a slow calm Belly Breath - this is a way of co-regulation, children can borrow our calm and still benefit greatly from the practice
How to breathe
🌟I recommend choosing a simple calming breathing exercise like Belly Breath or 3-Part Breath.
If you are not familiar with these, here is how to do them:
Belly Breathing: Find a comfortable position, can be laying on their back or seated. If possible, we are trying to breath in and out only through the nose, but if your nose is blocked of course the option is to breathe through the mouth.
To begin, place both hands on your belly. Let’s take a deep breath in and breathe so the belly fills up with air. Breathe out and let the belly come back. Feel your hands on your belly moving out as you breath in and move in as you breath out. Repeat for 3 – 5 rounds or as long as comfortable. You can imagine filling your belly like big balloon with your inhale and letting the air out on your exhale.
3-Part-Breath: Find a comfortable position, can be laying on their back or seated, take a long breath in through your nose and a long breath out through your nose or mouth.
Then take in 3 sips of breath, you can count this and imagine stepping up a ladder in 3 steps. Pause for one count. Then exhale a big sigh through your mouth. Feel your body soften on the exhale. Repeat 3-5 times or as long as comfortable.