Of all the techniques in our Breathe Easy self-regulation series, the one we explore in this post not only benefits adults but also resonates with children. Simple yet powerful, 5 Finger Breathing is a mindfulness exercise that combines deep breathing with the tactile sensation of your fingers.
Mindfulness is being fully present in the moment without judgment, focusing on thoughts, sensations, and surroundings without external influences dividing your attention.
Steps to 5 Finger Breathing:
- Prepare: Get comfy, maybe even close your eyes. Extend one hand and spread your fingers apart like a starfish, giving each one some space to breathe.
- Trace Up: Take the index finger of your other hand and start at the base of one side of your hand. As you breathe in, slowly trace up the side of the finger, feeling the air filling your lungs and expanding your chest.
- Trace Down: As you reach the tip of your finger, start tracing down the other side, exhaling slowly through your mouth. Imagine releasing all the tension and stress with each breath.
- Repeat: Move on to the next finger, and repeat the same steps—inhaling as you trace up and exhaling as you trace down—until you’ve traced your whole hand.
- Assess: Take a moment to notice how you feel. If you’re still feeling a bit tense, you can repeat the process as many times as you like until you feel calm.
Why It Works:
Mindfulness: 5 Finger Breathing grounds you in the present moment by redirecting your attention to the specific task at hand. Focusing on your breath and the sensation of tracing your fingers helps break the cycle of rumination and anxiety often associated with racing thoughts and worries, allowing the mind to find calm.
Deep Breathing: Deep breathing triggers your body’s relaxation response. It helps slow down your heart rate, lowers blood pressure, and reduces stress hormones like cortisol. It’s like giving your body a gentle hug from the inside.
Tactile Stimulation: The act of tracing your fingers adds a tactile element to the breathing exercise. It provides a soothing sensation and keeps your mind anchored in the present moment.
Accessible Anytime, Anywhere: Whether you’re feeling nervous before a big test, frustrated after a tough day, or just need a moment to unwind, this technique is quite literally, handy!
To effectively teach breathing and mindfulness techniques to young children, it’s important to introduce them during moments of calm. Presenting these techniques for the first time during times of dysregulation could lead to challenges and hinder their effectiveness.
Demonstrate the concept with a video like this one:
Give 5 Finger Breathing a try and feel how each breath brings you closer to a more balanced and grounded state of being.