Matthew Brensilver, PhD

Two Bellies, Two Hands, Two Breaths

This is a brief exercise that puts a spin on mindful breathing, while building awareness and closeness (literally) between you and your child. It is intended to be a sweet and fun way to practice mindful breathing with your child.

Step 1: Sit next to your child in a comfortable but alert posture. Here’s what you do: Your child rests their hand on your belly. As you take ten deep belly breaths, you count out-loud, together. Decide whether to count on the inhale or the exhale – that way, you can both say the number at the same time.
 
Step 2: Reverse the roles. Now, your child is doing the deep, mindful, belly breathing, and you’re resting your hand on their belly. Again, count ten breaths out loud together.

Step 3: For this round, your child rests a hand on your belly, you rest a hand on their belly, and you breath together. Try to synchronize the breathing so that your bellies are rising and falling at the same time. Count to ten, in unison.

Step 4: Next, you can each do ten mindful breaths, on your own.

Step 5: Hug! And you’re done 🙂

You can decide what number to count to, or count on the inhalation and exhalation, or any other variation that seem appropriate. Enjoy!

Share this post
Shares