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Last fall, when my children logged into their online classes, I had no clue how it would all unfold. I was prepared to assist with their reading and writing, but mindfulness and meditation? I was more inclined to stay cozy in bed.
Each day, after recess, their teachers led some form of mindfulness or breathing exercises to help them refocus before class resumed. I was skeptical about how effective it could be; after all, sometimes getting my six-year-old to count to 20 for hide-and-seek was a challenge. However, when my daughters stumbled upon the breathing flower feature on my Apple Watch, I recognized how much they enjoyed this calming practice. For those unfamiliar, it’s a flower-like graphic that expands and contracts with each breath, encouraging awareness of one’s breathing.
Now, every night before bed, we take a moment for a guided breathing exercise, thanks to my watch. Surprisingly, it was their initiative, not mine, and I’m thrilled they embraced it. It calms them, centers them, and, dare I say, helps them drift off to sleep more easily.
What’s Behind This?
It’s not magic—it’s science. Research from Stanford Medicine reveals that “children who learned techniques such as deep breathing and yoga slept longer and better.” This makes sense; deep breathing promotes stress relief. When kids focus on their breath and the present moment, they can release small worries that might be bothering them. Even though they may be little, their worries are often quite significant.
My older daughter has inherited some of my anxious tendencies. Integrating mindfulness into her bedtime routine has become essential, something I never realized we needed. During the school year, she often fidgets nervously at bedtime. When I inquire about what’s bothering her, she might say “nothing” or launch into a list of concerns.
Did she submit her homework? She has double-checked that already. Is she certain she read the right chapters? Sweetheart, you’ve read the whole book. Is tomorrow a special day at school? You wake up early enough to check that in the morning! After answering her endless questions, she takes my arm, activates the breathing feature on my watch, and presses start.
Initially, her breaths are quick, but then we close our eyes and follow the long vibrations that guide us to breathe deeply. I often check how much my heart rate drops after these moments, but the most rewarding part is seeing her visibly relax. Mindfulness extends beyond bedtime; it’s a crucial coping skill for kids that they can carry into their teenage years and adulthood.
I’m grateful that their school has incorporated mindfulness into the curriculum. I’ve noticed my youngest practicing belly breathing when she feels frustrated while writing. When I asked what she was doing, she explained how she places her hand on her belly and takes deep breaths, feeling her tummy expand and contract.
Thanks to her early schooling, mindfulness has become second nature for her. I appreciate this because, frankly, I know many adults who lack such self-awareness. She understands how it calms her and recognizes it as a tool to manage her emotions.
Of course, she’s still just six and a half, so there are still plenty of dramatic meltdowns. However, since we’ve integrated mindfulness into our routine, her reactions tend to be more about mild frustration rather than epic tantrums.
Introducing Mindfulness
Getting settled before bedtime or managing unpleasant feelings can be a challenge for everyone, especially kids. They seem to have boundless energy, even after nutritious meals. If only I could borrow some of that energy!
If you can, consider introducing a few minutes of mindfulness, yoga, or relaxation techniques into your children’s daily lives. In the long run, these practices will help them regulate their emotions, recognize triggers for negativity, and improve their sleep quality.
Now, I’m ready to unwind, relax, and perhaps do a few yoga poses on a pile of pillows, learning from my children.
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Summary
Incorporating mindfulness practices into children’s routines can significantly enhance their ability to relax and sleep better. Research supports the benefits of techniques like deep breathing and yoga, enabling kids to manage their emotions and let go of worries. Mindfulness not only aids in bedtime routines but also equips children with valuable coping skills for the future.