Helping children to develop resilience through yoga and breathwork

As a seasoned educator with over 15 years of academic teaching experience, North Forker Lorraine Hayden is no stranger to child development. She’s experienced first-hand the challenges that children can face behaviorally and academically and is well versed on the detriment of and rising statistics in childhood anxiety and depression. As a practitioner of yoga, mindfulness, and meditation for more than 20 years, Lorraine deeply believes in the importance of social emotional learning and how, if given the proper tools, children can find empowerment in self-regulation.

Here, Lorraine shares her expertise and practices in her own words with Petite North Fork. 

The importance of social emotional learning 

Children who participate in programs offering social emotional learning (SEL) develop resilience. They become more self-aware and able to apply learned skills to navigate some of life's greatest challenges. Who doesn't want that for their child? In a study led by Christina Cipriano, Ph.D., assistant professor at Yale Child Study Center, and Michael Strambler, associate professor of psychiatry, they found tremendous benefits from kindergarten through grade twelve. The report confirmed that students who participate in SEL programs feel better in school, reporting less anxiety, stress, depression, and suicidal thoughts. Students were also more connected and included and had better relationships with peers and teachers. 

The increase in rates of anxiety, depression, and suicide in young children has grown exponentially, about 40% higher over the past ten years according to the CDC. Compounded by the social isolation during the pandemic, kids are at an even greater risk for mental health issues. Classroom teachers will attest to the increase in behavioral challenges they face in their classrooms with a much higher number of children than they've ever seen before. There are academic delays and social and emotional challenges that have not been seen at a much higher incidence since before the pandemic. 

The practice of yoga and mindfulness

When practiced regularly, yoga teaches children self-awareness and allows them to connect to their bodies and emotions. They begin to be able to learn how they feel, and how best to respond to that feeling versus reacting impulsively. Yoga practice builds strength, endurance, and flexibility both physically and mentally. Children learn to be in tune with what they are experiencing when stressed and learn to self-regulate. 

We practice mindfulness to find our center. We, humans, have some 50 to 80 thousand thoughts in a given day, with 80% being a repeated thought(s). We perseverate on thoughts about the past or fear for the future. When we practice mindfulness, we train the brain to focus on the present moment. Just like our muscles need to be flexed to be strengthened, we must "flex," our brain to learn to focus and stay present. When we are focused and present we make clearer decisions, acquire new skills more readily, and can respond to stress, instead of reacting to stress as it arises.  

We call yoga, mindfulness, and meditation a "practice," for a reason. It is not a "one and done," skill you can pick up, it must be practiced regularly. Like any athlete practicing a sport, you must have time spent practicing to excel. For school-aged children, I recommend weekly classes of yoga, with daily practice of mindfulness and meditation. When we build a routine, a discipline of these practices, the body and the brain remember how to respond during a crisis so we can self-regulate. We cannot wait for the child to be in an emotional crisis to begin instruction. We must address teaching these tools regularly for children to be able to draw upon this knowledge when needed. Children with a solid foundation in these practices will be well-equipped to regulate the fluctuating emotions and demand life places on us. 

The breath as a tool

The breath is a powerful tool for self-regulation and centering. By holding the breath and elongating the exhale, the brain is briefly stressed, and then when you allow the breath in again the brain is relieved from stress. This gentle cycle of holding breath and causing stress trains the brain to learn to trust that even when stress arises, the breath will return to calm. The brain shifts from sympathetic nervous system, or fight or flight, to the parasympathetic nervous system, or rest and digest. 

Here are three breathwork exercises that children can be guided through to teach self-regulation.  

Take-5

Trace the thumb and four fingers on one hand. Inhale while tracing up the thumb/fingers, then exhale tracing down to the wrist

Belly (diaphragmatic breathing) 

Place hands on the belly, and breathe in while blowing up the belly like a balloon. Exhale, bring navel towards the spine to "deflate" 

4-7-8

Inhale for four seconds, hold your breath for seven seconds, and exhale for eight seconds

Yoga for centering, focusing, and energy releasing

When practicing yoga with your child, parents or caregivers should find a space that is conducive to focused attention that works best for their child. However, the expectation that a yoga practice with children will be quiet may not only be unrealistic but also unnecessary. Children learn through play, yoga should be no different. A breathwork practice of blowing a feather in the air 10 X's will not only increase lung capacity but also bring laughter to the experience. While the benefits of yoga are serious, the practice is joyful, playful, and lighthearted. Best advice: have fun with it! 

Centering Poses: 

• Child's Pose: Curled up on the floor with knees bent, shins on the ground, hips to heels, head rests on the ground, palms are either outstretched in front, or arms alongside the body with palms up. 

• Mountain: Stand tall with feet together, bring hands to sides, lift all 10 toes, spread fingers wide and let shoulders drop, lift heart, head reaches towards the sky, close eyes. Add a candle breath: reach arms up away from the body, palms touch overhead, bring hands down to the heart, and blow out the candle! (hands)

• Yogi Squat: Stand up tall with feet slightly more than hip distance, toes point outward, bend knees and squat all the way down, hands on the ground for balance or bring hands to heart. Repeat to rise up and then back down again a few times. 

Focusing Poses:

• Up-Cross-Down: Begin in mountain pose, bend your arms, lift one leg, and bring your opposite elbow to touch your knee, lower your foot, and repeat with the opposite side. Repeat a few times. This action crosses the midline causing left and right brain hemispheres to interact, increasing focus and attention.

• Bee-Breath: Cup hands over ears, take a deep breath, and hum while exhaling. The vibration of the sound will bring about a mindful focus of attention. 

Energy Releasing Poses:

• Rock and Roll: Lie down on your back, bring your knees to your chest, and hug, then rock forward and back several times. You can use the momentum of the rocking motion to stand up in Mountain pose.  

• Bow Pose: Begin on your belly, with hands reaching back alongside your body, palms facing up, bend your knees, with your toes pointing towards the back of your head, reach back with your hands, and hold onto your ankles, lift your heels towards the ceiling, and your thighs away from the floor, creating a circle in the body. You can rock the body forward and back for more movement.

Follow Lorraine Hayden on Instagram @yoga4allwithlorraine to learn about her upcoming yoga and mindfulness sessions.