By Dana Chapman

Many parents and teachers find that their entry point into mindfulness is to explore simple practices with their children or students. Pausing for breathing breaks is one easy way to start this exploration, to bring some calm into the space, and to feel the effects of deep breaths on the body and mind.

Below are three examples of breathing practices that have worked well for the children I spend time with. You can tweak them to suit the age of your child/students. For example, if I’m working with young children I give them a square and have them trace each edge to match the four components of the square breath (rather than counting the breath as outlined below).

Square Breathing

Ask the children to sit up nice and tall, making themselves as comfortable as they can. Point out that it’s much easier to take deep breaths when our posture is good! Explain that you will try a couple of different breath counts together and then everyone can choose which one feels best for them…

Inhale for a count of 3

Pause for a count of 3

Exhale for a count of 3