Mindful Breathing


Benefits of Mindful breathing:-

  • Lowers blood pressure & slows down your heart rate
  • Decreases stress & anxiety.
  • Acts like a “pause button”, moving you out of a flight/fright/reactive state into a more relaxed & responsive state.
  • Clears up foggy thinking & improves memory,attention,focus & concentration.
  • Helps you to solve problems & find solutions.

Some Easy Breathing exercises

  • Imagine your belly is a balloon.🎈
  • Put your hand on your belly to feel the rise and fall.
  • Take a deep breath in through your nose & feel your balloon(belly) becoming big.
  • Hold your breath and count 1,2,3,4,5.
  • Now, breathe out through your mouth and feel your balloon deflating.
  • Repeat the same for 5 minutes or as long as you can.
  • Pretend that you are holding a cupcake in your hand.
  • Breathe in slowly through nose to smell the cupcake, while slowly counting 1,2,3,4,5.
  • Breathe out through your mouth to blow out the candle on the cupcake.
  • Now, repeat till 5 min. or until you feel calm.
  • Imagine you are holding a wand to blow bubbles.
  • Take a deep breath through your nose counting 1,2,3,4,5.
  • Slowly exhale through your mouth as if you are blowing out a large bubble through the wand.
  • Repeat until you feel calm.
  • Draw any shape on paper or on the board. 🕮
  • Breathe in & out as you trace along the shape.(Breathe in tracing a line & out with the adjacent line.
  • Focus on the shape.
  • Repeat as many times as you can or until you feel calm.
  • Stretch your hand out like a star. ✋ ★
  • Get the pointer finger(index finger)of your other hand ready to trace up & down the fingers. 👆
  • Breathe in slowly, as you slide up your thumb, breathe out through your mouth sliding down.
  • Keep repeating the same, breathing in through nose while sliding up a finger and breathe out through mouth while sliding down for all your fingers.
  • Now, repeat with your other hand.
  • Draw a rainbow on paper. 🌈
  • Start by placing your index finger on the white dot.
  • Trace the arrow & take a deep breath in.
  • Go till the end of the color holding your breath.
  • Now, trace the next arrow and breathe out.
  • Continue for all the colors.
  • Repeat as long as you want or till you feel calm.
  • Close your eyes & mouth.
  • Breathe in through your nose. Keep your lips tightly sealed.
  • When you exhale, hum the sound of “M” like a bee
  • Repeat the buzzing bee till 5 minutes or until you feel calm.

If you practice them everyday morning, both you & your kids will become naturally more relaxed, more focused, and capable of handling any stressful situations much better.

Remember ! The more relaxed & happy you are, the more relaxed, capable, confident, happy your kids will be!

Kids DONT DO what you say them to ! They DO WHAT YOU DO !

Make sure you are a good model.😄😃😊😊

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Abhipsa Parida

Abhipsa Parida


My name is Abhipsa Parida. I am an occupational therapist and I have been handling kids with special needs since 6 years. I run my own clinic in Bhubaneswar