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Learning a simple breathing technique to help calm down big feelings.
Did you know that you have a secret 'calm down' button inside your body that you can use anytime you feel sad, mad, or scared?
When we have big feelings like being angry or nervous, our bodies can feel tight or 'buzzy.' A belly breath is a special way to breathe that tells our brain it is time to be calm. Imagine there is a colorful balloon inside your tummy, right behind your belly button. When you breathe in through your nose, you are filling that balloon with air. When you breathe out through your mouth, the balloon gets small again. This helps your heart beat at a happy, slow speed.
Let's try to find your 'balloon' for the first time: 1. Sit up tall or lie down on your back. 2. Place one hand flat on your belly. 3. Breathe in deeply through your nose and try to make your hand move up as your belly grows. 4. Let the air out slowly through your mouth and watch your hand sink back down.
Quick Check
Where should you put your hand to feel a belly breath?
Answer
On your belly (or tummy).
To make our 'magic balloon' work best, we have to move slowly. If we breathe too fast, the balloon might pop! We use counting to help us stay slow. We count to while we fill the balloon, and we count to while we let the air out. This gives our body enough time to feel the relaxation. It is like a slow, quiet song that your lungs sing to the rest of your body.
Let's practice counting while we breathe: 1. Breathe in through your nose while you think: . 2. Hold the air in for just a tiny second. 3. Blow the air out through your mouth like you are blowing a bubble: .
Quick Check
How high should we count while we breathe in?
Answer
We count to .
Belly breathing is like a superpower you can use anywhere! You don't need any toys or tools—just your nose, mouth, and tummy. You can use it when you are frustrated because a puzzle is hard, when you are sad because you miss someone, or even when you are excited and need to settle down for a nap. Using your breath helps you stay in control of your actions.
Imagine you are playing a game and you lose. You feel your face getting hot and your hands getting tight. 1. Stop what you are doing for a moment. 2. Do total belly breaths. 3. For each breath, count in and out. 4. By the time you finish breaths, check if your hands feel softer.
How should you breathe in for a belly breath?
What happens to your belly when you breathe IN?
You should only use belly breathing when you are happy.
Review Tomorrow
Tomorrow morning when you wake up, try to remember the 'balloon' in your tummy. Can you do one slow breath before you get out of bed?
Practice Activity
Try this tonight: Before you go to sleep, do slow belly breaths while lying in bed to help your body get ready for dreams.