Two unhealthy breathing patterns

Two common unhealthy breathing patterns to watch out for in kids:

1. Over-breathing: This can happen when a child tries too hard to “belly breathe” — pushing their tummy out forcefully or not fully exhaling.Incomplete exhales can lead to too much oxygen and not enough carbon dioxide balance, which can actually increase tension.

2. Reverse breathing: Some kids inhale as their belly draws in, and exhale as it pushes out — the opposite of the body’s natural rhythm. This often appears when a child feels anxious or tense.

Why this matters: The way a child breathes directly affects their nervous system:

💨 Inhale → activates the sympathetic nervous system (energy, alertness)

😌 Exhale → activates the parasympathetic nervous system (calm, rest)

• To help a child calm down: focus on a slow, gentle exhale

• To help a child feel alert: focus on a steady, full inhale

• To help a child balance: try an even inhale and exhale

• For older children: you can add soft pauses after each breath (“box breathing”), but avoid this with kids under 8 or those prone to anxiety 

  
  

A simple shift in language: Instead of saying “take a deep breath” — which can make some kids try too hard, instead you can say "Take a slow breath out.” or “Breathe slow with me.”