5 Simple Breathing Exercises to Add Into Your Kid’s Bedtime Routine

Every parent knows the struggle of trying to get a child to sleep. For many, bedtime can be a stressful time, filled with battles over pyjamas, stories, and lights out. For parents whose children experience sleep problems, this struggle is even more pronounced.
At Surfing on a Cloud, we understand the importance of a restful night for both children and their parents. One simple yet effective method to help your child wind down and prepare for a good night’s sleep is through breathing exercises. Incorporating breathing exercises into your child’s bedtime routine can offer numerous benefits beyond just helping them fall asleep. These exercises can improve overall emotional regulation, reduce anxiety, and enhance focus and concentration during the day. Additionally, teaching children these techniques at a young age equips them with valuable tools they can use throughout their lives to manage stress and promote mental wellbeing.
In this article, we will explore how to incorporate breathing exercises into your routine as well as several easy-to-implement breathing techniques that you can add to your child’s bedtime routine. These exercises can help calm their mind and body, making bedtime a more peaceful experience for everyone involved.
How to Introduce Breathing Exercises into Your Routine
Introducing new elements into your child’s bedtime routine can be challenging, but with a little patience and consistency, it can be done successfully. Here are some tips for incorporating breathing exercises:
- Start Slowly: Begin with one simple exercise and gradually introduce others as your child becomes more comfortable.
- Make It Fun: Use visualisations and engaging descriptions to make the exercises enjoyable.
- Be Consistent: Practice the exercises at the same time each night to create a sense of routine.
- Join In: Participate in the exercises with your child to model the behaviour and make it a bonding experience.
In addition to breathing exercises, creating a calm and peaceful bedtime environment is crucial for promoting good sleep. Here are some tips:
- Dim the Lights: Lowering the lights signals to your child’s body that it’s time to wind down.
- Reduce Noise: Create a quiet environment by minimising noise and using white noise machines if necessary.
- Set a Routine: Establish a consistent bedtime routine that includes relaxing activities such as reading a book or taking a warm bath.
Deep Belly Breathing
One of the simplest and most effective breathing exercises for children is deep belly breathing. This exercise involves taking slow, deep breaths that fill the belly, helping to activate the body’s relaxation response.
Here’s how to do it:
- Find a Comfortable Position: Have your child lie down on their back or sit comfortably.
- Place Hands on the Belly: Ask your child to place their hands on their belly.
- Inhale Deeply: Guide them to breathe in slowly through their nose, feeling their belly rise as it fills with air.
- Exhale Slowly: Have them breathe out slowly through their mouth, feeling their belly fall.
Repeat this exercise several times, encouraging your child to focus on the rise and fall of their belly. This simple practice can help them to feel more grounded and calm as they prepare for sleep.
The Magic of Counting Breaths
Counting breaths is another effective technique that can help children focus and relax. This exercise combines the physical act of breathing with a mental task, making it particularly effective for children who have trouble settling down. Here’s how to practice counting breaths:
- Get Comfortable: Have your child lie down or sit comfortably.
- Start Counting: Ask your child to breathe in and out slowly, counting each breath. For example, they can count “one” as they inhale and “two” as they exhale.
- Continue Counting: Encourage them to continue counting their breaths up to ten, then start over from one.
This exercise not only helps to regulate breathing but also provides a distraction from any anxious thoughts, making it easier for your child to relax.
Balloon Breathing
Balloon breathing is a fun and engaging way to help children understand the concept of deep breathing. By visualising their belly as a balloon, children can better grasp the idea of filling their lungs with air and slowly releasing it. Here’s how to do balloon breathing:
- Visualisation: Ask your child to imagine they have a balloon in their belly.
- Inflate the Balloon: Have them breathe in deeply through their nose, imagining the balloon inflating as their belly expands.
- Deflate the Balloon: Ask them to breathe out slowly through their mouth, picturing the balloon gently deflating.
Encouraging your child to visualise the balloon can make the exercise more enjoyable and effective, helping them to focus on their breathing and relax.
Guided Imagery with Breathing
Guided imagery combines deep breathing with visualisation techniques to help children relax. By guiding your child through a calming visualisation while they focus on their breathing, you can create a serene and peaceful bedtime experience. Here’s how to practice guided imagery:
- Choose a Peaceful Scene: Have your child imagine a place that makes them feel safe and relaxed, such as a beach or a quiet forest.
- Describe the Scene: As your child breathes deeply, describe the scene in detail, encouraging them to imagine the sights, sounds, and smells.
- Incorporate Breathing: Ask your child to take slow, deep breaths as they visualise themselves in this peaceful place.
This exercise can help to transport your child’s mind away from any worries and into a state of relaxation, making it easier for them to drift off to sleep.
Square Breathing
Square breathing, also known as box breathing, is a technique that involves breathing in a rhythmic pattern. This method is particularly effective for calming the nervous system and reducing anxiety. Here’s how to practice square breathing:
- Visualise a Square: Ask your child to imagine a square.
- Inhale for Four Counts: Have them breathe in deeply through their nose for a count of four.
- Hold for Four Counts: Ask them to hold their breath for a count of four.
- Exhale for Four Counts: Have them breathe out slowly through their mouth for a count of four.
- Hold for Four Counts: Ask them to hold their breath again for a count of four.
Repeat this pattern several times. The structured nature of square breathing can help to create a sense of stability and calm.
Conclusion
A restful night’s sleep is essential for your child’s overall health and wellbeing. By incorporating simple breathing exercises into your child’s bedtime routine, you can help them to relax and prepare for sleep more effectively. These exercises are easy to implement, require no special equipment, and can be done in just a few minutes each night. At Surfing on a Cloud, we are committed to providing trusted solutions for children’s sleep. We hope these techniques will help to create a more peaceful bedtime experience for your family.