The Power of Deep Breathing to Help with ADHD or Anxiety

As a parent of a child with ADHD or anxiety, you're probably always on the lookout for effective, natural ways to help your child manage their symptoms. What if we told you that one of the most powerful tools is something your child is already doing every moment? That's right – it's breathing!

Why Deep Breathing Works for Kids with ADHD and Anxiety

Recent studies have shown that rhythmic, deep breathing exercises can have a remarkable impact on children. For your child with ADHD or anxiety, deep breathing can help them become more attentive and relaxed at the same time – a combination that often feels out of reach for kids struggling with condition-related symptoms.

The Magic of Coherent Breathing

One specific technique that's shown promise is called "coherent breathing." This method synchronizes heart, lung, and brain rhythms, leading to improved focus and calmness.

Here's a real-life example: Zoe, a 10-year-old with ADHD, struggled with sitting still for homework, falling asleep, and managing her behavior. After her mother taught her coherent breathing, Zoe's overall behavior improved in just 4-5 weeks. She began falling asleep more easily and used breathing exercises whenever she felt stressed or overwhelmed at school or home.

How to Teach Your Child Deep Breathing

Ready to try this with your child? Here's a simple guide to get started:

1. Find a quiet, comfortable spot where you and your child won't be disturbed.

2. Sit together and encourage your child to close their eyes and relax their muscles.

3. Guide them to take slow, deep breaths – aim for about 5-6 full breaths per minute.

4. Encourage them to focus on the feeling of their breath moving in and out.

5. Start with short sessions (2-3 minutes) and gradually increase to 10-20 minutes daily.

Remember, patience is key. Make it fun and don't pressure your child if they struggle at first. With practice, this can become a valuable tool for them.

A Simple Guide for Teaching Your Child Deep Breathing

Introducing the Shape Breathing Tool

To make deep breathing more engaging for kids, we've created a free downloadable shape breathing tool. This visual aid guides children through the rhythm of coherent breathing, making it easier and more fun to maintain a steady pace.

Download our Free Shape Breathing Tool here

With this tool, you can practice with your child anywhere, anytime. Whether they're preparing for a test, trying to focus on homework, or winding down for bed, our shape breathing tool can help your child harness the power of their breath to manage their ADHD and anxiety symptoms.

When and How to Use Deep Breathing

Encourage your child to practice deep breathing when they're calm, not just during stressful moments. Otherwise, it’s like waiting to put on sunscreen until after you've been sunburned. Regular practice helps make the technique an automatic response when your child encounters challenging situations.

Some good times to practice include:

• Before starting homework

• During morning routines to set a calm tone for the day

• As part of a bedtime ritual to help with sleep

• When transitioning between activities

The Benefits You Might See

With consistent practice, you may notice your child:

• Becoming calmer overall

• Making better decisions

• Being less easily frustrated

• Improving their focus on tasks

• Having an easier time falling asleep

While deep breathing isn't a cure-all for ADHD or anxiety, it's a powerful, accessible tool that can make a significant difference in managing your child's symptoms. By incorporating coherent breathing into your daily routine, you're giving your child a valuable skill that can help them navigate the challenges of ADHD and anxiety.

Remember, consistency is key. Like any skill, deep breathing takes practice. But with time and patience, you and your child may discover that the key to unlocking focus and calm has been with you all along – just a breath away.

So why not give it a try? Download our shape breathing tool and start this journey with your child today. Together, you can breathe your way to better symptom management!