Just take a breath…

Nobody Said Parenting Was Going To Be Easy.

Have you ever said to your kid, “Buddy, take a breath.”?

You weren’t wrong in your suggestion. “Breath” - not necessarily just breathing - can change your physiology in a matter of minutes.

This Blog can be used for both kids - and adults. We ALL need to take the time to truly BREATH. You will thank me for it.

Okay, so why is working on our breathing important?

First let’s look at the effects of “shallow” and “chest” breathing.

Shallow breathing physiologically effects us in negative ways. Only breathing from top part of lungs, reduces oxygen and impairs your thinking. A study by researchers at Northwestern University found that there is a connection between breathing and cognitive function, which was stronger during the inhalation phase of breathing.

Shallow breathing disrupts the balance of oxygen and carbon dioxide, which keeps the right amount of oxygen coming in and equal amounts of carbon dioxide going out.

Shallow breathing increases blood pressure and increases heart rate.

Shallow breathing puts the body (and mind) in a constant Stress Response. It sets off the sympathetic nervous system, the branch of the autonomic nervous system that primes us for activity and response (our Fight, Flight or Freeze response).

The chronic stress that is associated with shallow breathing results in lower amounts of lymphocyte, a type of white blood cell that helps to defend the body from invading organisms, and lowers the amounts of proteins that signal other immune cells.

Now, let’s look at “deep” or “diaphragmatic” breathing.

Diaphragmatic breathing, or “belly breathing,” involves fully engaging the stomach, abdominal muscles, and diaphragm when breathing. This means actively pulling the diaphragm down with each inward breath. In this way, diaphragmatic breathing helps the lungs fill more efficiently.

“Deep” breathing triggers the parasympathetic nervous system. This is the “rest and digest” part of our autonomic nervous system. This sends the signal to our body that “All is good. You can relax now.”

The benefits “deep” breathing are HUGE. By learning a few simple breathing techniques, you can:

• Reduce stress levels in your body

• Lower your heart rate

• Lower your blood pressure

• Improve diabetic symptoms

• Reduce depression

• Better manage chronic pain

• Better regulate your body’s reaction to stress and fatigue

When we breath, we want to consciously think about “nose breathing.” Your nose is designed to help you breathe safely, efficiently, and properly. It can do this due to its ability to:

• Filter out foreign particles. Nasal hair filters out dust, allergens, and pollen, which helps prevent them from entering your lungs.

• Humidify inhaled air. Your nose warms and moisturizes the air you breathe in. This brings the air you inhale to body temperature, making it easier for your lungs to use.

• Produce nitric oxide. During nasal breathing, your nose releases nitric oxide (NO). NO is a vasodilator, which means it helps to widen blood vessels. This can help improve oxygen circulation in your body.

Here’s the basic procedure for diaphragmatic breathing:

• Sit in a comfortable position or lie flat on the floor, your bed, or another comfortable, flat surface.

• Relax your shoulders.

• Put a hand on your chest and a hand on your stomach.

• Breathe in through your nose for about two seconds. You should experience the air moving through your nostrils into your abdomen, making your stomach expand. During this type of breathing, make sure your stomach is moving outward while your chest remains relatively still.

• Purse your lips (as if you’re about to drink through a straw), press gently on your stomach, and exhale slowly for about two seconds.

• Repeat these steps several times for best results.

Being aware of your breathing will help you throughout your day.

Now onto the LITTLE ONES.

Getting our kids to be aware of their breathing is an entirely different story, especially the younger they are.

Here are a few practices to use to help them.

1) Use BUBBLES: For the very little ones, when they get overwhelmed (and you have the availability) you can break out a bottle of bubbles. Taking long slow breaths. Long blows out. This will help them calm themselves down. PLUS, you get to play with BUBBLES!

2) Use a “Stuffie”: That’s what we call “Stuffed Friends” in our house. Have your child lay down on their back. Place the stuffed friend on their belly. Ask them to make the “Stuffie” go up & down slowly by inflating their tummy.

3) Use “Box Breathing”: This will work for the older kids (and even yourself). Have them sit comfortably. Use a count for breathing. 4 count in. 4 count hold. 4 count exhale. 4 count hold.

Heck, you can even get creative. My daughter brought home the idea of “Hot Chocolate” breathing. Holding an imaginary mug of hot chocolate. Inhaling the delicious smell and then blowing on it to cool it off so you can drink it. Brilliant.

Hopefully you will use this info to help you & your little ones to reduce stress, be healthier and live longer!