The Magic of Mindful Belly Breathing for Children: A Guide to Promoting Well-being

The Magic of Mindful Belly Breathing for Children

Breathing is the absolute life force that keeps us going. It's like the superhero power we all possess without needing a cape. But when it comes to our little ones, keeping an eye on their breathing is even more crucial. Sometimes, when their breathing doesn't seem quite right, it can mean they're working extra hard just to get some air. These breathing issues can include things like breathing too much in the neck or chest area, going for the mouth instead of the nose, taking quick, shallow breaths, or even making some interesting noises while breathing (yep, kids have their unique soundtracks).

Now, here's where it gets cool – integrating breathing into their daily exercise can actually level up their core muscles and make their bodies into a fortress of strength and stability. Think of it like building a strong foundation for a house; the core muscles are that foundation, and breathing is the secret ingredient that makes it rock-solid. It's like a magical process where pressure inside the tummy changes, creating a safe space for all kinds of movements.

This pressure is called intra-abdominal pressure and is made possible by the contraction of some rockstar muscles: the deep abdominal ones (hello, transverse abdominis!), the muscles along the spine (multifidus), and the diaphragm up top, which goes up and down as you breathe in and out. Then the pelvic floor muscles play their part by lifting and contracting. The trick here is syncing up the breath with muscle power to make sure everything super safe. This process triggering the all important process 'intra-abdominal' pressure is the key in core stability. This 'super pressure' is responsible for protecting the spine which is why breathing effectively during exercise makes it safe on our back and posture.

When we introduce the art of breathing into their daily activities, we're not just making their muscles stronger; we're giving them a core stability that's like their own superhero shield for maintaining good posture.

But wait, there's more! Teaching kids to breathe right from the get-go can have a big impact on their overall health. Breathing isn't just about moving air in and out; it's about how we do it. There are different aspects to consider, like any potential issues with breathing (like allergies, tonsils, or adenoids that could be causing trouble), the techniques we use to breathe, how we breathe throughout the day, and even how we breathe during sleep. These factors can affect growth, feeding, and how well they can concentrate.

Now, let's zoom in on one cool technique that can make a big difference – Belly Breathing, also known as Diaphragmatic Breathing.

So, what's so great about Diaphragmatic Breathing? Well, it's like a two-for-one deal because it not only improves how you breathe but also gives your pelvic floor a workout. When you take a deep breath in, your diaphragm contracts down and pelvic floor also descends but it lengthens and relaxes. This helps the diaphragm contract and the pelvic floor to stretch. This is an effective activity, especially if you are experiencing a tight pelvic floor. And remember, a tight pelvic floor can be a weak one too because it limits its range of motion, making it hard to contract properly.

When you exhale, both the diaphragm and pelvic floor rise back up, and this is where the magic happens. It helps protect your spine by relaxing the diaphragm and contracting the pelvic floor during this part of the movement.

Now, here's the really cool part. Teaching kids to breathe right from the get-go can have a big impact on their overall health. Breathing isn't just about moving air in and out; it's about how we do it. There are different aspects to consider, like any potential issues with breathing (like allergies, tonsils, or adenoids that could be causing trouble), the techniques we use to breathe, how we breathe throughout the day, and even how we breathe during sleep. These factors can affect growth, feeding, and how well they can concentrate.

Now, let's zoom in on one cool technique that can make a big difference – Belly Breathing, also known as Diaphragmatic Breathing.

So, what's so great about Diaphragmatic Breathing? Well, it's like a two-for-one deal because it not only improves how you breathe but also gives your pelvic floor a workout. When you take a deep breath in, your diaphragm contracts down and pelvic floor also descends but it lengthens and relaxes. This helps the diaphragm contract and the pelvic floor to stretch. This is an effective activity, especially if you are experiencing a tight pelvic floor. And remember, a tight pelvic floor can be a weak one too because it limits its range of motion, making it hard to contract properly.

When you exhale, both the diaphragm and pelvic floor rise back up, and this is where the magic happens. It helps protect your spine by relaxing the diaphragm and contracting the pelvic floor during this part of the movement.

Now, here's the really cool part. A study by Yamaguti and research partners showed that diaphragmatic breathing programs could even benefit people with COPD, making normal breathing easier and improving quality of life. Imagine the long-term impact we can bring to our kids by teaching them this technique early on!

And that's not all – there are more perks to breath training that Yamaguti's research uncovered, like aiding digestion, boosting the immune system, and lowering blood pressure.

So, what's my secret sauce for teaching kids to master this breathing technique? Well, at Kids Heart Pilates, we've got a special 'Paediatric Prescription Formula' that does the trick, which I'll spill more beans about in my courses. But the key is to keep things fun and simple when working with kids.

Here are some of our go to breathing hacks for you to try

1. Breathing during exercises – think "breathe in and reach up, as tall as a giraffe!"

2. Santa Claus breathing – because who doesn't want to breathe like Santa?

3. Mindful breathing, taking into account individual beliefs.

4. Imaginative stuff like smelling flowers and blowing out birthday candles.

5. Practicing with real-life scenarios like blowing on hot food.

6. Playing with bubbles – because bubbles make everything more fun!

7. Letting out an audible sigh, because sometimes you just need to let it out.

8. Mindfulness exercises that tune into their senses – feeling the air in and out, hearing their breath, and watching their tummy rise and fall.

9. Using toys and bean bags on their tummy to get that sensory feedback (it's like a little tummy massage).

So, there you have it – breathing isn't just about staying alive; it's about giving our little superheroes the power to thrive and conquer the world, one breath at a time!

References 

1. ​​Yamaguti, W., Claudino, R., Neto, A., Chammas, M., Gomes, A., Salge, J., Moriya, H., Cukier, A. and Carvalho, C., 2022. Diaphragmatic Breathing Training Program Improves Abdominal Motion During Natural Breathing in Patients With Chronic Obstructive Pulmonary Disease: A Randomized Controlled Trial. [online] Archives of Physical Medicine and Rehabilitation, Volume 93, Issue 4, 571 - 577. Available at: <https://www.archives-pmr.org/article/S0003-9993(11)01053-7/fulltext> [Accessed 11 July 2022]. In text citation : (Yamaguti et al., 2022)

2. C Betts, 18/07/2022, Interview https://courses.kidsheartpilates.com.au/products/exclusive-live-webinar-recordings/categories/2150740362/posts/2159582686