Belly Breathe
Here's What To Do
At the end of your child's bedtime routine, ask them to take a deep breath while lying down in their bed.
Ask your child to put their hands on their belly. Take another deep breath together, and notice how your hands move as you breathe.
Practice belly breathing together- a big breath in through your nose that lasts for 4 counts, then breathing out slowly.
Repeat a few more times together. Try to do a few rounds of Belly Breathing each night right before turning out the lights.
Put PEER Into Action
Pause:
- Have your child lie in their bed, and lie down near them.
Engage:
- "How do your hands move as you breathe in? How do your hands move as you breathe out?"
- "Take a deep breath in for 1, 2, 3, 4. As slow as you can, let the air out."
Encourage:
- If your child is having difficulty with the slow breath out, ask them to pretend they're blowing bubbles in water or blowing out through a straw.
- "Did you know that just doing 3 slow breaths in a row can help you feel more calm?"
Reflect:
- How did belly breathing make you both feel? What are some other times you might be able to use belly breathing?
Not quite ready?
Ask your child to do 3 slow breaths while you count them (and don't worry about the belly part).
Ready for more?
Try a Box Breath: breathe in for 4 counts, hold for 4 counts, breathe out for 4 counts, hold for 4 counts.
As your child masters this skill...
They will be able to use slow belly breathing to calm down before bed and anytime an adult prompts them.
Belly Breathe by Chekera & Kamara
Check out Acelero Learning families trying this PEER activity at home!