Pranayama & Easy, Breezy Kids

Spending the summer at home with my kids has been busy!  Gone are the lazy days of summer when you have a 4- and 2-year-old.  We’ve travelled New England, learned to swim, made new friends, eaten more ice cream than I care to admit, bowled, fished, tumbled, climbed, bicycled, explored, run, hiked, played ball, visited farm animals, picnicked and danced barefoot in the grass.  We’ve also had more temper tantrums, arguments and sibling rivalry than I ever expected.

It makes perfect sense.  During the school year everyone had time to themselves.  This summer was the first time my kids and I had been home together seven days a week.  We all took a much-needed break from pre-school, babysitters and jobs.  Looking back at it, I probably should have realized how much my kids would get on each other’s nerves, being at two totally different stages and having opposite personalities.

But one big milestone of the summer has helped tremendously with the range of emotions boiling over under my roof.   It’s a first that most parents don’t even think about, one that can mean the difference between a major temper tantrum in the check-out line at Target and a calm toddler holding your hand as you walk out of the store unnoticed.  My toddler son has mastered the art of “blow-it breathing.”

Why is this such an important first? It’s PRANA, my friends! Specifically, exhaling through the mouth, as in blowing bubbles, pinwheels, hot food, birthday candles, etc.  It’s the pint-sized version of mindful breathing technique, helping kids calm the wiggle monster before he rears his ugly head.  Kids have tons of fun experimenting with their voices and the air in their lungs, all the while never realizing what an amazing tool each has for self-regulating his mood and adjusting his energy levels. Yes, all kids can breathe, but teaching them mindful breathing through play is a skill that will benefit them through adulthood.

Blow-it breathing is a big milestone for toddlers, because as babies, all children breathe through their nose. While you can try to teach a baby some centering activities through nose breathing (as in, teaching them to blow their nose. Ever tried it? Not easy!), once a child can breathe by blowing, there are countless ways to bring mindful breathing to everyday play. The result? A happier, calmer and more focused child.

Here are a few fun ways to calm a child through breathing techniques:

• Bubbles: What kid doesn’t love blowing bubbles? Careful, conscious breathing rewards your child with magical, colorful bubbles gracefully floating through the air. Try this in a quiet open space when your child is overly energetic.

• Pinwheels: Perhaps pinwheels are sold at carnivals to calm kids sugared up on cotton candy! A child will practice blowing a pinwheel for a lot longer than you may expect. Pull up a chair and watch the colors swirl, much to your child’s amazement and delight.

• Musical Instruments: Toy wind instruments encourage breathing as well as creativity!  My favorite toys are My First Harmonica and the very cool Junior Accordion by First Act Discovery.  For even more musical fun, the Band in a Bucket is a big hit in my house, and includes a harmonica.

• Trick candles: Why not have these handy for a fun and different calming activity? You could poke these into sandwiches, apples or even a piece of foam inserted into a box or a jar. Light the candles and watch your kids try to blow them out….over and over and over again! (Of course adult supervision is recommended for use of candles – don’t be silly and run off to load the dishwasher while your child is happy and peaceful blowing out the trick candles!)

• Dandelions and Milkweed: Sometimes a simple nature walk will turn up great blowing objects, such as dandelions past their prime and the silky insides of milkweed. As a child, I loved blowing both of these seeded plants all over the fields where I grew up. I imagined the new plants that would bloom in place of the scattered seeds.

• Take Five Breathing:  This is a great calming technique taught in my kids yoga classes, courtesy of ChildLight Yoga.  I’ve used this for calming my kids when they get frustrated or angry.  Sit with your child and show them how you count to five using your fingers.  Next,  take a deep, slow inhale while counting to five with your fingers.  Then slowly exhale while counting down from 5, also using your fingers.  Do 2 or 3 rounds of Take Five Breathing and your child should be relaxed enough to discuss his or her feelings.

There are other fun ways for kids to burn off excess energy using their breath. My 2-year-old is a wild animal – in more ways than one!  He loves to scare his family with his imitation of a bear or a lion.  Although he can get quite loud, I usually allow him to growl 4 or 5 times as a calming technique.   I see and hear him take a very deep breath before letting out his ferocious growl.   To add to the effect, you can encourage your child to scare you with his sharp claws and razor sharp teeth.

Volcano, courtesy of Marsha Wenig of YogaKids, is another favorite of mine.  Volcano encourages the child to use their full body as well as breath to erupt, bringing out their emotions, frustrations or energy.  To see the full description of Volcano or to see it in action, please visit YogaKids.com or pick up a copy of YogaKids: Educating the Whole Child Through Yoga.

Don’t forget – all of these suggestions are just as fun and effective for you, too!  So the next time you’re feeling stressed because you are late for gymnastics and one of your kids still doesn’t have shoes on, why not “take five?”   You’ll see what a difference a few deep breaths can make.

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