Deep Breathing Exercise for Kids (Military Meditation Coach Podcast)

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[Dr. Julie Kinn] Welcome to the “Military
Meditation Coach,” a podcast for meditation, mindfulness, and relaxation exercises. I’m Dr. Julie Kinn with the Defense Health
Agency, and today’s exercise is for military kids to help you practice an easy way to get
you through tough situations. Today, we’re practicing deep breathing. Did you know that when we get scared or worried,
sometimes we hold our breath or breathe too fast without even realizing it? The good news is that just slowing down your
breathing can help you calm your mind and your body, so you can deal with whatever is
stressing you. [Kinn] To get started, think about your favorite
kind of soup. What’s your favorite? My favorite is tomato soup as long as I have
grilled cheese to go along with it. Now, imagine you are holding a big bowl of
your favorite soup. The bowl is so big, it takes two hands to
hold it. You can hold your imaginary soup bowl in front
of you if you’d like. Now, let’s smell that delicious soup. Take a long sniff in through your nose and
then let that breath slowly out. When we breathe in, we call it an inhale. Let’s inhale again to smell that delicious
soup. Nice and slow breathe in, and then let the
breath out. We want to eat the soup. Or is it drink the soup? I’m not sure. But it’s too hot. Let’s practice blowing on it, but not too
fast because we don’t want to get splashed. Blow a nice long cooling breath out of your
mouth to help the soup cool down. Breathing out is called exhaling, but you
probably knew that. Let’s get ready to exhale another nice long
cooling breath on the soup. Nice and easy. Slow so it doesn’t splash. [Kinn] Now, let’s put the inhale and the exhale
together. We’re going to breathe in a long breath through
our noses to smell the soup nice and slow, and then we’re going to breathe out a long
cooling breath. Inhale through your nose, and exhale through
your mouth. Inhale through your nose, and exhale through
your mouth. Keep practicing these breaths and think about
that delicious soup. Inhale through your nose, and exhale through
your mouth. Inhale through your nose, and exhale through
your mouth. Every breath you’re taking is filling you
with comfort and warmth. Inhale through your nose and exhale through
your mouth. Think about how your body feels right now
and keep breathing slowly in and out. Inhale through your nose, and exhale through
your mouth. You know, this is such a simple thing to do
to help you feel better in school, at home, or even when you’re hanging out with other
kids. The neat thing is, no one will even know you’re
doing it. Deep breathing is something you can do while
you’re taking a test, waiting for the bus, or when you’re trying to get to sleep at night. Practice this a few times. In through your nose and out through your
mouth. Try it with or without this podcast, and soon
you’ll have deep breathing skills for life. [Kinn] I hope you’ve enjoyed this episode
of the “Military Meditation Coach” podcast. The “Military Meditation Coach” is produced
by the Naval Center for Combat and Operational Stress Control and by the Defense Health Agency. Get in touch with us on Facebook and Twitter
@MilitaryHealth, and our email address is in the show notes. Please let us know what other kinds of exercises
would be most helpful to you and your family. The views expressed here are those of the
presenters and do not reflect the official policy of the Department of Defense or The
United States Government.


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