Using Breathing Visuals and Breathing Exercises to Help Children with Autism with Emotional Regulation

Having children use a visual such as blowing up a balloon can make breathing excercises easier to understand.

Table of Contents

1. Introduction

2. The Science Behind Breathing exercises

3. Breathing Visuals

4. Breathing Exercises

• Rainbow Breathing v

• Dandelion Breathing Technique

1. Making Breathing Strategies Concrete

2. Visual Supports for Breathing Strategies

3. Emotional Regulation for Neurodiverse Children

4. Conclusion

Breath is an excellent book that explores the importance of incorporating breathing exercises into out lives.

Introduction

I recently re-read a book that I had enjoyed titled "Breath" by James Nestor, and it inspired me to refocus on trying to get my own children to utilize simple breathing techniques.

Nestor's book explores the science and history behind how we breathe and the profound impact it has on our health. He delves into ancient practices and modern research, revealing that proper breathing can improve everything from sleep to our ability to learn things. This insight reminded me of the importance of teaching effective breathing techniques to our children, especially those with autism, to help them manage their emotions better.

The Science Behind Breathing Exercises

Using visual imagery such as blowing the fluff of a dandelion can make breathing exercises more concrete for children with autism.

Research shows that teaching children breathing techniques can significantly help with emotional regulation. A study by Khng (2018) found that mindful breathing practices can reduce anxiety and improve attention in children.

It's essential to practice these techniques when children are calm, so they can access these skills more readily when they are upset. Consistent practice helps make these techniques a part of their routine, much like getting dressed or putting on their shoes.

Breathing exercises help to activate the parasympathetic nervous system, which promotes relaxation and calmness. For children with autism, who may experience heightened anxiety and sensory sensitivities, these techniques can be particularly beneficial. Teaching these skills early and practicing them regularly can equip children with effective tools for managing stress and emotional upheaval.

Adding visuals can help children with autism understand breathing techniques.

Breathing Visuals

Children with autism often have a strong visual learning style. Many children with autism learn easier if provided with visuals. Parents can think of things that are meaningful to their child, such as unicorns or Pokémon, to help their child with breathing techniques that tie into these themes. Alternatively, you can purchase this poster and card set available on Etsy. This set includes a poster with various breathing techniques, cards, and notebook-sized pages if you want to create a notebook of breathing techniques that you can gradually add to.

Make sure that the breathing visuals you choose to introduce to your child are available for them to access when they are interested.

Using visuals can turn an abstract concept like breathing into a concrete, understandable activity. This can help children to grasp the technique more easily and feel more motivated to practice it. For example, visualizing a balloon can make the process of taking deep breaths more tangible, while imagining dandelion seeds floating away can provide a soothing, calming image that enhances the relaxation effect.

Two Breathing Exercises

Here are two breathing techniques that you can try with your child:

Rainbow Breathing Technique

• Instructions:

1. Sit comfortably with your child in a quiet space.

2. Imagine putting your finger on the beginning of the color red.

3. Take a deep breath in through your nose, filling your lungs with the red color as you trace it to the clouds.

4. Slowly let out the air.

5. Repeat this with each color.

6. Finally, take one last deep breath and imagine you are breathing in all the colors of the rainbow at once, feeling calm and peaceful.

• Benefits: This technique combines deep breathing with visualization, making it easier for children to focus and calm down.

Dandelion Breathing Technique

• Instructions:

1. Pretend you are holding a dandelion in your hand.

2. Take a deep breath in through your nose.

3. Gently blow out through your mouth to release the dandelion fluff into the air.

4. Watch the seeds float and drift away.

5. Repeat these two more times, each time gathering and blowing out the seeds.

• Benefits: This method helps children visualize their breath and provides a tangible way to see their breathing in action.
  

A breathing strategies notebook can be an easy way to store breathing visuals in the home.

Making Breathing Exercises Concrete for Autistic Children

You can also use everyday items to help children remember and practice their breathing techniques. For example, using a stuffed animal can make the exercise more engaging and fun. Watching the stuffed animal rise and fall with each breath provides a clear visual of how deep breaths work.

Additionally, incorporating favorite toys or objects can make the practice more enjoyable. This approach can help in creating a positive association with the breathing exercises, encouraging children to practice them more regularly. Consistency in these practices can significantly enhance their effectiveness, making it easier for children to recall and use these techniques during stressful moments.

The Importance of Emotional Regulation for Neurodiverse Children

Emotional regulation is crucial for all children, but it's especially important for neurodiverse children. Children with autism spectrum disorders are more likely to struggle with issues such as anxiety, depression, or obsessive thoughts. By teaching and practicing these breathing techniques, we can equip our children with the tools they need to manage their emotions more effectively. This not only helps in moments of distress but also contributes to their overall well-being and development.

Incorporating breathing techniques into your child's daily routine can be a gentle yet powerful way to support their emotional health. Remember, consistency is key, and practicing when your child is calm will help them use these techniques when they need them the most.

Conclusion

By using these techniques and tools, we can help our children develop better emotional regulation skills, making their everyday experiences more manageable and enjoyable.

References

1. Khng, K. H. (2018). A better state-of-mind: Mindfulness practice reduces mind-wandering and improves task performance in attention deficit hyperactivity disorder. Journal of Attention Disorders, 22(4), 359-372.