Throughout my teaching, I have come across
many children who have difficulties with emotional regulation. This is
especially true for children with special needs, such as language disorders,
ASD, anxiety and ADD/ADHD.
The scenario will always start with a
trigger, which may or may not be obvious to the observer. Once the trigger has
set in motion, the child begins to escalate. Sometimes, if intervention is
quick, distraction can work a charm and the child’s attention can be diverted onto
something else. Other times, however, the escalation continues until the child
has no hope of bringing themselves back to a state of calm. The episode takes
its course, with child and carer left feeling exhausted and depleted.
A more productive approach to teaching
self-regulation is as a preventative, rather than a reactive, mechanism. Use of
breath is critical to help a child self-calm and be able to problem-solve in a
more methodical, logical and effective manner.
Inhalation provides energy and stimulation.
As a child begins to lose control, anxiety sets in, heart rate increases and
the inhalations quicken, possibly leading to a state of hyperventilation. This
triggers the nervous system and places the body into a state of stress. The key
to calmness through breath rests within the exhalation. By controlling the
exhalation, the breath can remain long and slow, allowing the heart to steady
and the nervous system to settle. Then problems can be dealt with in a more
rational manner.
Teaching and learning breath
control
For children under six years of age, it is
best to practice the exhalation through the mouth. This is easier for young
children and will help develop their awareness of breath. Many people are
familiar with the concept of ‘milkshake breathing’, which teaches young ones to
exhale slowly as if they are blowing bubbles into a milkshake. A slower breath
produces ‘bigger bubbles’.
For older children and adults, it is much
more effective for both inhalation and exhalation to take place through the
nose. The nasal cavity plays an important part in warming, moistening and
filtering air, in addition to assisting with oxygen and carbon dioxide
regulation. Using the nose to breathe allows the breath to be longer and
slower, which also assists in self-regulation.
For initial breathwork, it is helpful to lie
down on a firm surface, such as timber flooring or tiles. A blanket can be
placed under the body to provide some support if needed. Additionally, if there
is any discomfort through the lower back, placing a bolster or pillows under
the knees may help. It is important that the body is in a position of total
ease, without any tension.
Begin by placing the hands on the belly and
inhaling deeply. Become aware of the expansion as the belly rises and the
breath moves upwards.
Draw the breath upwards through the rib
cage and notice the expansion on both sides of the rib cage as well as the front
and back of the body. Notice the back of the spine pressing down into the
floor.
Continue to draw the breath up into the
very top of the lungs just near the collarbone. The sternum lifts.
Pause.
With a sense of control, slowly begin to
exhale, emptying from the belly first. In developing awareness, it may help to
gently contract the abdomen, encouraging the breath to move upwards. Continue by
emptying the breath from the rib cage, and then from the top of the chest.
Pause.
Repeat
the cycle several times.
Start by practicing for a few minutes each
day and gradually increase as able.
Other suggestions for children:
- Place your
child’s favourite soft toy on their belly and encourage them to watch it moving
up and down as they breathe.
- Use a standing
breath technique and ask your child to visualise they are blowing up like a big
balloon – using hands to stretch to the sky on the inhale, and back down on the
exhale.
- Use a standing
breath technique and ask your child to raise their hands to the sky on an
inhale, folding forward as they slowly exhale into a forward bend or ‘ragdoll’
pose.
- Do a counted
inhale / exhale – start with a short count of 2 or 3 seconds and lengthen as
breath capacity increases.
- Humming bee
breath – Encourage your child to inhale through the nose, and then ‘hum’ out
their exhale. Continue for a few cycles. You can also tell your child to place
their hands on their ears to help them internalise.
- Use feathers or
cotton balls and ask your child to ‘make them dance’ with their exhale.
- Use child’s
pose to complete your child’s breathing practice. This is a beautiful
self-calming pose in itself. Children love the security within this pose,
especially if it is combined with a gentle massage on their back!
Overall, place the emphasis on slow,
controlled breathing. This is the breath that will help in times of stress and
anxiety. Regular practice of such ‘conscious’ breathing is important so that
your child can develop an understanding of breath and its ability to calm both
the body and mind. With a calm body and mind, it becomes much more possible to
approach problems in a rational manner.
xx Tracey xx