The best five second self-care trick

Does finding time to take care of yourself seem impossible? Start small!

Using toys such as pinwheels or bubbles are also great ways to practice deep breathing.

Taking a deep breath will help both you and your child regulate your emotions.

Deep breathing provides extra oxygen to the blood and causes the body to release endorphins, which are naturally occurring hormones that re-energize and promote relaxation.

Supporting your child to manage their emotions will also build attachment between you.

Practice breathing with your child. Here are some examples of fun breathing.

Rainbow breathing 

• Imagine a rainbow in the air in front of you.  

• Move your finger from left to right to trace the rainbow while you inhale slowly through your nose.  

• Move your finger from right to left to trace the rainbow while you exhale slowly through your mouth.  

• Repeat as many times as necessary. 

  
  

Bubble breath 

• Imagine you have a wand to blow bubbles.  

• Take a deep breath in through your nose.  

• Slowly breathe out through your mouth as if you are blowing a bubble through a wand.  

• Repeat as many times as necessary. 

• Remind your child not to blow too hard, or they will pop the bubble! 

  
  

Soup breathing 

•   Imagine you are holding a bowl of hot soup in your hands.  

•   Slowly breathe in through your nose to smell the delicious soup.  

•   Slowly breathe out through your mouth to cool down the hot soup.  

•   Repeat as many times as necessary. 

  
  

Balloon breathing 

• You can sit or stand up. 

• Place both hands on top of your head. 

• Begin to breathe in and out slowly. ... As you inhale, raise your arms above your head, like you are blowing up a balloon. When your lungs are full of air, your arms should look like a big, round balloon on top of your head. 

• As you exhale, slowly bring your hands toward your head.  

Dragon breaths 

• Sit cross legged or kneeling with your spine long.

• Breathe in through your nose.

• Breathe out through your mouth whispering a roar while opening your eyes and mouth wide. 

• Repeat many times. 

Find out more about emotional regulation in our co-regulation tip sheet!

Read more about self-care here.

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At Norwood Centre our team of qualified Early Childhood Development Subject Matter Experts work to provide tools that caregivers can use to support early childhood development. We hear you! If you have a question or concern, please ask us. We have a variety of Child Development Activities available on our website, find them at norwoodcentre.com/child-development-activities. For short-term one-on-one coaching, please call us at 780-471-3737.