Paying Attention With Senses (PAWS) helps children to regulate their emotions. Counting breath is a simple way to meditate that can be done anywhere.
WHAT IS COUNTING BREATH?
Counting breath is a deep breathing exercise that uses counting as an anchor to keep the focus on the breath. When children are upset counting breath helps them regain control of emotions and settle the brain. Counting breath improves focus, creating mindfulness, which leads to feelings of relaxation, clarity, and calm. Counting each exhalation focuses the attention on the breath. It keeps the attention in the present moment. This mindfulness tool can be used when children are feeling anxious, moody, angry or just need to relax.
Lie on your back with your right hand on your navel and your left hand on your heart center. Take a deep breath In through the nose. Feel the belly, rib cage, and heart center rise beneath the hands. As you exhale, feel your hands fall. Count one. Continue counting and breathing in this way until you get to 10. Still not calm? Try it again. Make sure the breath is reaching all the way to the navel. Shallow breathing will excite the nervous system.