Breathe to Restore or Settle Energy for Kids
Picture this.
You begin your class, or kids yoga class and the students are shuffling in lethargic, and all they want to do is lay down. You think, “I need to do energizing breathing practices to wake them up!”
On a different day, the students burst in full of energy, using loud voices and have difficulty sitting still. Now you think, “This group needs a few calming breathing practices to settle down.”
That is the logical way of thinking, however it is the other way around. When some children are feeling low, they need calming breathing practices, or relaxation, to restore their energy.
Sometimes when children are feeling amped up and are having difficult being still, they need more energizing yoga and breathing practices to settle down and focus their energy.
Here are a few breathing practices for each age group to restore or settle the energy. Try them out and notice the results. They may differ from child to child, day to day, moment to moment.
Ages 3-5
Bunny Breathing (Settle amped up energy)
Sit in easy pose or on the knees
Take a few short, quick breaths in through your nose, like you are sniffing the air
Then take a long exhale
Repeat as many times as needed to settle down
Bumble Bee Breathing (Restore low energy)
Breathe in and on the exhale HUM
Try it with eyes closed
Try it with hands over the ears
Try it with both eyes closed and hands over the ears
Notice how you feel
Ages 4-7
Breathe the Universe (Settle amped up energy)
Stand with feet apart and arms by your sides in Mountain Pose – take 3 deep breaths
Inhale and come up on to toes and raise arms (Candle Flame Pose)
Exhale and come back to stand (Repeat 3-5 times)
Returning to Mountain Pose, breathe in deep and raise arms up over your head
Breathe out and bend down and sigh “Ahhhh!” as you fold forward
Breathe in again and picture gathering up the entire universe in your arms
Come back to standing and imagine all the stars and planets shining down over you.
Bend forward and breathe out and sigh “Ahhh!”
Repeat as many times as necessary
End in standing Mountain Pose and take 3 slow breathes
Breathe in Peace, Breathe out Calm
Countdown to Calm (Restore low energy)
Take a deep in breath and extend all 5 fingers of your hand.
Breath out and place one finger down at a time, counting down from 5 to 1 slowly.
Repeat 5x in a row.
Practice every day.
Use when not calm feelings arise
Ages 8 & up
Reach for the Sun Breathing (Settle amped up energy)
Stand up with feet slightly further then hips distance apart
Bend your elbows and bring forearms to waist, making gentle fists with hands
Breathe in and reach up, look up
Breathe out with a loud “Ha!” as you bring your arms back to waist
Repeat a few times, being mindful of any lightheadedness. If lightheadedness occurs, resume normal breathing. The brain is receiving too much oxygen too fast, which is energizing, but also can be uncomfortable.
Option to add a positive affirmation like, “I am awesome! HA!”
Alternate Nostril Breathing (Restore low energy)
Find a comfortable seat and sit tall and relax the whole body. Notice your breathing, then:
Take the index and middle finger of the non-dominant hand and place them together on the left side of the nostril
Gently close the LEFT nostril and INHALE through the RIGHT nostril
Switch sides and EXHALE through the LEFT nostril, then INHALE through the LEFT nostril
Switch sides and EXHALE through the RIGHT nostril – that is ONE round
Repeat from #3 for 3-5 rounds
End with 3 long gentle breaths in and out of both nostrils (no closing)
Sit quietly and notice the effects of Alternate Nostril Breathing
Let’s Review
There is no right or wrong here. Just what you try and notice, and what works and what doesn’t. Any time we take the time to practice breathing techniques is time well spent. All it takes is a few minutes everyday to create a focused and settled mindset. It’s like brushing your teeth, twice a day everyday keeps the teeth healthy and clean. Same for breathing and meditation practice. Once or twice a day, everyday, keeps our emotions settled and under control.
Here are a few other resources for yoga, breathing and mindfulness practices for kids.
8 Breathing Practices to Settle Big Emotions
Ms. Brandon, RCYT, RYT500, holds a Master's degree in Special Education from Western Carolina University, is a highly qualified educator, and has 20 years' experience working with children and children with special needs. Information for this resource page come from Ms. Brandon’s 95 hour Children’s Yoga Teacher Training RCYS, and is approved by Yoga Alliance.
