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Calm Anxiety with 5-Finger Breathing: A Kids Yoga Technique for Children and their Caregivers, and Families

As a parent, witnessing your child struggle with anxiety or stress can be heart-wrenching. Whether it’s navigating a new experience or simply feeling overwhelmed, knowing how to comfort them is essential. That’s why I’m excited to introduce you to a gentle yet effective technique: 5-finger Breathing. This simple practice not only helps calm your child during moments of distress but also fosters peace and reassurance for the whole family.

What is 5-Finger Breathing?

5-Finger Breathing is a mindfulness technique that combines deep breathing with tactile awareness. By tracing the outline of their hand while syncing their breath, children and parents alike can shift their focus and soothe their nervous systems.

A palm with indications of the five breathing technique

How to Practice the Kids Yoga: 5-Finger Breathing

Here’s how you can practice and teach your whole family this kids yoga technique:

Step 1. Stretch one hand out so that you have space between your fingers.

Step 2. Hold up your pointer finger from the other hand.

Step 3: Start at the bottom of your little finger. Use your pointer finger to trace up your finger as you slowly breathe in through your nose.

Step 4: When you get to the top of your fingers, slowly breathe out your mouth as you trace down the other side.

Step 5: Repeat for all fingers until you have traced your whole hand and you can move over your other hand.

Mother's hands touching child's hands on the table

Why 5-Finger Breathing Works

  • Tactile Focus: Tracing their fingers provides a tangible focal point, anchoring everyone in the present moment.

  • Rhythmic Breathing: Deep, rhythmic breathing activates the parasympathetic nervous system, promoting relaxation.

  • Empowerment: This technique fosters a shared experience of peace and emotional support within the family unit.

A Loving Touch

Mother holding her daughter's hand and smiling while looking at each other

Incorporating 5-Finger Breathing into your family’s routine is a beautiful way to nurture emotional well-being. It’s a gentle reminder that each member possesses the ability to find peace within themselves, supported by your loving guidance.

At Generation Yogi, we recognise the joys and challenges of family life. Our mindfulness and meditation classes offer additional techniques like 5-Finger Breathing to support mums, babies, children, caregivers, and families on their journey. Join our class now and discover more ways to enhance your family’s emotional wellness.

mums and bubs yoga on studio

We offer personalised mindfulness and sensory sessions for kids who need help managing their emotions, dealing with changes, or just need some extra one-on-one support with their caregiver. Our sessions provide a safe and nurturing environment for them.

These sessions are designed to empower children and their caregivers, fostering resilience and emotional well-being. By providing a compassionate and supportive space, we help children thrive through life's challenges and transitions.

Join us to give your child the tools they need to navigate their emotions with confidence and ease!


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