In moments of stress, distraction, or frustration, one of the simplest ways to reset the brain and improve focus is through deep breathing
Breathing is something we do automatically, but when we slow it down intentionally, it can calm the nervous system, improve attention, and reduce anxiety.
Many children (and adults!) don’t realise that breathing patterns directly impact how they think, feel, and focus. Teaching kids simple breathing techniques can help them stay calm, reset after distractions and handle challenges with more patience.
Why It Matters
✔ Deep breathing improves concentration – it increases oxygen flow to the brain, helping children stay alert and engaged in tasks.
✔ It reduces stress and anxiety – slow, deep breaths lower cortisol (the stress hormone) and help kids feel more in control of their emotions.
✔ Breathing exercises help with emotional regulation – when kids learn to control their breath, they develop better self-awareness and coping strategies.
What You Need to Know
✔ Fast, shallow breathing increases stress – many kids naturally breathe too quickly, which can make them feel restless and distracted.
✔ Deep, slow breathing activates the “relaxation response” – this calms the nervous system and resets focus.
✔ Breathing exercises can be fun and engaging – kids are more likely to use breathing techniques if they’re playful and easy to remember.
Simple Deep Breathing Techniques for Kids & Teens:
• Balloon Breathing (Ages 4-7) – Imagine their belly is a balloon expanding on the inhale and shrinking on the exhale.
• Five-Finger Breathing (Ages 6-12) – Have them trace their fingers while breathing in and out slowly.
• Box Breathing (Ages 8-17) – Breathe in for four seconds, hold for four seconds, breathe out for four seconds, and hold again for four seconds.
• Extended Exhale (Best for Teens & Older Kids) – Breathe in for four seconds, but breathe out for six-eight seconds (this activates deeper relaxation).
How to Implement Change
Today’s Challenge: Try one deep breathing exercise with your child today.
• Start with just one minute of deep breathing before homework or bedtime.
• Make it a fun, calming experience—turn it into a game for younger children or a stress relief tool for teens.
💬 Encouragement for Parents:
Teaching your child simple breathing techniques is like giving them a mental reset button. Whenever they feel overwhelmed, frustrated, or distracted, they’ll have a powerful tool to help them refocus and stay calm. You’re equipping them with lifelong coping skills—keep encouraging these moments of calm!
📌 Next email: Your Focused Mind Domain – How Have You Progressed?
Wishing you and your child the best of health and happiness,
The COGNITION for Smart Kids & Teens Team