Nieman: How simple breathing techniques can bring a sense of calm for kids

So often doctors are accused of being quick to prescribe various medications for conditions such as anxiety, depression and ADHD.

Every medication brings with it potential side effects. It would be an incomplete visit to any doctor’s office if the only topic is medication. Lifestyle habits have to be discussed in conjunction, regardless of how busy a doctor may be.

In my clinic, I use what I coined the NEST method to remind myself to cover all the bases. This acronym stands for nutrition, exercise, sleep and time with screens.

Another obvious but often overlooked tool is teaching better breathing to bring a sense of calm, wellness and vitality. It can be done anywhere and anytime; there is no financial cost; there are no side effects and after months of cultivating this healthy habit, it can become fun, especially if it is something a parent does with the child on a routine basis.

Nasal breathing allows the lungs to get more oxygen. The nose acts as a filter and warms the air far better than mouth breathing. In Calgary where the air is often cold, dry and dusty, nasal breathing becomes an important habit to patiently cultivate over time.

For children with allergies and narrowed upper airways caused by enlarged tonsils and adenoids, nasal breathing can be very difficult. Their default mode is mouth breathing which, over time, impacts the development of the jaw and palate and also contributes to gum disease or tooth decay. It is important to seek proper help to make nasal breathing possible.

A simple way to start is to utilize the Bunny Breath. This tool involves taking three quick sniffs through the nose and one long exhale through the nose. Over time the child can experiment by making the exhale slower and slower. This activates the parasympathetic nervous system and leads to a more calming state of mind within minutes.

The Balloon Breath is simple and fun. Have the child sit comfortably and with a straight back. Breathe in deeply through the nose, imagining that they are filling up a balloon in the belly. Then hold the breath for a few seconds and exhale slowly through the nose, imagining they are deflating the balloon.

Belly breathing involves having a child lie on his or her back with their hands on the belly, feeling the belly rise with the hands on the inhale and the belly fall upon the exhale — all breathing done via the nostrils with the mouth closed. Another way to make belly breathing fun is to place a book on the belly with the child lying in a horizontal position and watching it rise and fall as the child exercises their diaphragmatic muscles, as opposed to just using the chest to breathe.

An entertaining way to release stress and tension is known as the Lion’s Breath. Here the child sits in a comfortable position with the back straight. A deep inhalation through the nose fills up the lungs. At the top of the breath, there is a pause of a few seconds followed by a rapid exhale through the mouth while sticking out their tongues and making a roar sound like a lion.

Alternate nostril breathing and boxed breathing — all done via the nose — have immediate calming effects on a busy brain, but just like physical fitness, it takes time to become a default setting

Double dip breathing involves a shallow in-breath through the nose followed by an extra deep nasal in-breath, then a pause and a protracted out-breath through the nostrils.

All of the above can be incorporated into a daily routine in the mornings after waking up, before leaving the home for school, at lunch or snack breaks through the day and perhaps most importantly before bedtime — rather than watching just one more video on YouTube before turning the lights off to sleep.

For those among us who like to be guided by numbers, there is the BOLT score (Body Oxygen Level Test). This test is a simple assessment of one’s carbon dioxide tolerance and overall respiratory health. It is simply breathing in and out through the nose and then holding the breath for as long as possible until the first urge to breathe arises. The time elapsed is the Bolt score. This score can be improved over time by cultivating consistent nasal breathing.

Pediatric dentists are great resources for parents who would like to teach children to use nasal breathing. A useful online resource can be found at www.greatbeginningspd.com/five-major-benefits-of-nasal-breathing/

YouTube videos provide useful visual tools to enhance nasal breathing. Watch “Slow breathing for children by Patrick McKeown” for many useful examples. They are brief and easy to use as a training tool to make nasal breathing a conscious daily habit.

Dr. Nieman is the founder of Centre 70 Pediatrics and a monthly contributor to the Herald since 1999. For more information, visit www.drnieman.com