Making Breath Activities FUN
As a grown up I’m really not a huge fan of someone telling me to take a deep breath when I’m having big feelings. And the number of kids and caregivers who I know who have a strong reaction to being asked to “take a deep breath” lets us know we need more ways to utilize breath in therapy sessions and in everyday life experiences. We know breath is a powerful tool for so many things including as a regulator of our nervous system. So how do we find ways to access breath especially when our regulation state is heightened?
A few key things to consider when exploring breath as a regulation tool -
Introduction of breath activities outside of dysregulated moments - this way, activities are learned when the thinking brain is online and open to learning.
I am a big fan of naming games during this time so it can be easier to access in the future. Isn’t it easier to say - “lets blow out the birthday candles” rather than “let’s take some deep breaths and pretend my fingers are candles that you are going to blow out”
Provide meaningful information and exploration around breath - when they are regulated and available we can talk to kids about their brains and explore how different breaths can change how they feel. What happens if we take long slow breaths vs fast breaths? What if we suck in longer than we blow out and vice versa?
We can use breath in a variety of ways including proactively (before an experience that might impact one’s regulation state), in the moment (during period of dysregulation) and in recovery (following period of dysregulation).
Expanding the exhale, which is connected to the parasympathetic (rest and digest) part of the nervous system is essential to consider.
Graded breath activities that allow for as much core alignment and engagement as possible can also be considered to maximize the power of breath.
Engaging Breath Activities!
So now that we can some key concepts of things to consider - how do we make breath work fun and meaningful to kids? Check out some ideas below of how to breathe work in different ways!
Breath is often thought of as one tool during moments of dysregulation. The reason is that breath is one way to activate the parasympathetic nervous system (rest and digest) through rhythm and exhale. Here are some ideas for using breath to support regulation during moments of dysregulation -
Humming a familiar song - a child might be able to access humming a song they know as one pathway to feeling more regulated. They might also benefit from an adult singing a song to provide rhythm and familiarity which can support both of their nervous systems.
Make animal sounds that match the child’s current energy state - this could be roaring, growling, howling, hooting, or anything else that meets their needs!
Utilize a regulating and familiar game with making sounds (animal, whistles, etc) - such as pairing sounds with a quiet space (like being under a blanket or stack of pillows).
Offer familiar blowing activities that allow the child to really engage in exhalation. This could be resistive blowing through a whistle or into a piece of exercise band, allowing opportunities for intensity paired with breath such as whistles that are motivating to have a long exhalation (spinners, kazoos!). Bubble mountain (resistive blowing such as blowing through a straw into a big bowl of water and soap) is also a great option!
Breath can also be used when a child is already in a regulated state to provide opportunities of co-regulation, connection and a sense of safety. By using breath in this way, we can support a child in expanding their regulation bandwidth. This may support them being more resilient in periods of dysregulation, as well as help them feel more familiar and grounded in a regulated state. Here are some ideas for using breath to support regulation during moments of dysregulation -
Humming and singing songs - engage in games like humming and guessing the song, humming or singing together, a “song parade”
Utilize fun sounds through play - make fun sounds as part of a play theme like animals, body sounds, “snoring”
Explore blowing activities - ideas included shared experiences such as a whistle parade, “syncing” up and play tunes together, & copy the sound game
Utilize bubbles! - this can include “bubble mountain together”, blowing and popping activities, using bubble wands to try to make different sized bubbles
References -
Oetter, P., Richter, E.W., Frick, S.W. (1995). M.O.R.E. Integrating the Mouth with Sensory and Postural Functions 2nd Edition. Stillwater, MN: Pileated Press, LLC