Breathwork: Transform Your Child's Mindset.

Breathwork is more than just breathing; it’s a scientifically proven technique that can transform your mindset and boost both mental and physical health. Unlike other wellness practices that require waiting for a practitioner, breathwork is accessible 24/7—anytime, anywhere. With just a few focused breaths, you can create immediate changes in your body, mind, and nervous system, making it one of the most powerful tools for personal transformation.

I have taught children to memorise the number references for the techniques below with astounding results.? So proud and humble to witness a child and their family members self manage emotions.? This is a winning activity for all the family.

• The Facts: Breathwork strengthens the mind-body connection, reduces stress, enhances focus and mental clarity, and helps regulate emotions. It boosts physical health, energy levels, and overall resilience, empowering you to face challenges with a renewed mindset. The best part? It’s simple, free, and always at your disposal, ready to help you reset and re-energize.?
• Safety Note: If you experience dizziness or lightheadedness, pause and return to normal breathing. Those with respiratory issues, heart conditions, or high blood pressure should consult a healthcare professional before starting breathwork techniques.
• Tip: Recommended to print.? Place on bathroom mirror, laminate, paste in front of your journal or diary.? Put in front of school homework book.? Anywhere that reminds you. Learn the numbers and its sequence so you can recall and do anywhere – anytime.

Breathwork Techniques to Transform Your Mindset and That of Your Child

For Falling Asleep: The 4-7-8 Breath A calming technique that helps you relax, slow down, and prepare for restful sleep by soothing your nervous system.

• Inhale: Breathe in slowly through your nose for a count of 4, drawing the air deep into your chest and stomach.
• Hold: Gently hold your breath for a count of 7, allowing your body to absorb the oxygen.
• Exhale: Release the breath slowly through your lips for a count of 8, making a soft whooshing sound as you push the air out.
• Repeat: Perform this cycle four times.
• Relax: Let your body unwind as you drift into sleep, feeling calm and centered.

To Energize and Stimulate: The 1-2 Breath This quick, energising technique wakes up the mind and body, making it ideal for when you need a boost of energy, focus, or alertness.

• Inhale Actively: Take quick, forceful breaths in through your mouth, focusing on the inhale.
• Exhale Passively: Allow the breath to escape naturally and relaxed through your mouth.
• Repeat: Continue this pattern for 30-50 breaths – very quickly
• Reset: Return to normal breathing through your nose and feel your energy levels surge

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Clear mental Fog, Invigorate: 5-3-3-15 (Full) Breath Designed to clear mental fog and invigorate your body, this breathwork sequence uses rapid breathing to increase oxygen, improve focus, and expel toxins.

• Slow Breaths: Start with 5 slow, deep breaths in through your nose and out through your mouth.
• Fast Breaths: Follow with 3 quick, energizing breaths through your nose and out through your mouth.
• Medium Breaths: Finish with 3 medium breaths, exhaling forcefully through your mouth with a whooshing sound.
• Hold: Hold your breath for a count of 15.
• Repeat: Perform this sequence a minimum of three times maximum of ten.

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To Calm Down, De-Stress, and Reduce Anxiety: The 1-4-6 Breath This technique is perfect for moments when you feel overwhelmed, stressed, or anxious, helping to shift your nervous system into a calm, parasympathetic state.

• Inhale Slowly: Take a 1 slow, gentle breath in through your nose.
• Hold: Pause and hold your breath for 4
• Exhale Slowly: Breathe out gently through your mouth for 6
• Duration: Continue for 5 minutes, allowing your mind and body to relax deeply

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To Feel Relaxed and Centered Before Important Moments: The 5-3-3 (Mini) Breath Use this simplified version to quickly center yourself and reduce pre-event jitters. Good before sports games. When doing this exercise picture a person or situation in your mind you admire or aspire to.

• Inhale Deeply: Breathe in slowly through your nose for 5
• Hold: Retain the breath for 3
• Exhale Completely: Release the breath through your mouth for 3
• Repeat: Perform this breath cycle three times or until you feel centered

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For Daily Mindset Optimisation: The 1-4-6 Breath Routine Incorporate this breathwork into your daily routine to enhance your overall mental and physical well-being, helping you breathe better throughout your day.

• Hand Placement: Place your hands on your lower ribs to feel your breath.
• Inhale Lightly: Breathe in slowly through your nose, focusing on deep, calm breaths.
• Exhale Passively: Let the breath naturally leave your body, keeping it relaxed and effortless.
• Duration: Practice this for 5 minutes daily to optimize your mindset and health

Ferne Eliz King

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