Deep breathing is a powerful tool for calming the nervous system and promoting overall well-being in children and adults. This simple yet effective technique offers numerous benefits for physical and mental health.

Benefits of Deep Breathing

For Adults

Deep breathing activates the parasympathetic nervous system, which helps reduce stress and anxiety[1][2]. It can lower heart rate and blood pressure and even decrease the production of stress hormones like cortisol[1]. Regular practice of deep breathing exercises has been shown to:

• Improve cardiovascular health
• Enhance respiratory performance
• Boost emotional well-being
• Increase relaxation responses
• Promote better sleep

Studies have found that just one minute of slow, deep breathing can significantly lower physiological arousal, making it an excellent tool for managing stress in everyday situations[4].

For Children

Deep breathing exercises can be particularly beneficial for children, helping them develop essential coping skills:

• Reduces anxiety and stress
• Improves focus and concentration
• Enhances emotional regulation
• Promotes better sleep
• Builds resilience

Research has shown that guiding children through brief deep breathing exercises can significantly lower their physiological arousal, even in everyday settings[4]. This makes it an invaluable tool for helping children manage their emotions and stress.

Introducing Calm Breath: A New App for Children

We’ve developed a new app called Calm Breath to help children learn and practice deep breathing techniques. This interactive tool makes deep breathing exercises fun and engaging for kids. You can try it out at https://calm-breath.replit.app/

Calm Breath joins a growing list of digital resources to teach children mindfulness and relaxation techniques [6][9]. Incorporating technology can make these valuable skills more accessible and appealing to young users.

How to Practice Deep Breathing

To get the most benefit from deep breathing, follow these simple steps:

1. Find a comfortable position, either sitting or lying down.
2. Place one hand on your chest and the other on your belly.
3. Breathe in slowly through your nose, feeling your belly expand.
4. Exhale slowly through your mouth, letting your belly fall.
5. Repeat for several breaths, focusing on the sensation of your breath.

Remember, consistency is key. Incorporating deep breathing exercises into your daily routine can lead to long-term benefits for you and your children.

By teaching children the importance of deep breathing early on, we can help them develop lifelong skills for managing stress and promoting overall well-being. With tools like Calm Breath, we’re making it easier than ever for children to learn and practice these essential techniques.

Citations:
[1] https://www.onestep.co/resources-blog/deep-breathing-better-physical-mental-health
[2] https://positivepsychology.com/deep-breathing-techniques-exercises/
[3] https://www.apaservices.org/practice/business/technology/tech-column/children-mindfulness-apps
[4] https://greatergood.berkeley.edu/article/item/how_four_deep_breaths_can_help_kids_calm_down
[5] https://www.nature.com/articles/s41598-021-98736-9
[6] https://www.understood.org/en/articles/8-meditation-apps-for-kids
[7] https://www.childrenscolorado.org/just-ask-childrens/articles/breathing-to-change-mood/
[8] https://www.webmd.com/balance/what-to-know-4-7-8-breathing
[9] https://parentingchaos.com/anxiety-apps-kids/
[10] https://copingskillsforkids.com/deep-breathing-exercises-for-kids
[11] https://www.heart.org/en/news/2023/07/07/its-not-just-inspiration-careful-breathing-can-help-your-health
[12] https://www.pcmag.com/picks/the-6-best-meditation-and-mindfulness-apps-for-kids
[13] https://www.cedars-sinai.org/blog/five-deep-breathing-exercises-for-kids-and-teens.html