Just Breathe

We've all heard that we need to relax...this is actually a REALLY important skill for both us to learn and our kids to learn. I've always heard (in about every counseling class or workshop I've been in) that we should help teach kids to take deep breaths, but I never really understood the purpose behind it.

At one of the workshops I attended in February, I learned a couple of reasons that deep breathing helps us relax. I think this is good to know because it convinced me that it wasn't just in my head that it helped (although it kind of is just in my head:)...)

The first reason deep breathing works so well is that when you stretch your diaphram (which happens when you take a deep breath), it sends a message to the Vegas Nerve in your brain that tells your brain that it is time to relax.

The second reason deep breathing works so well is that it increases the amount of carbon dioxide in your body--too much oxygen overstimulates your brain.

If you aren't convinced, just try it--really try it. Just lay on the floor and breathe for 5 minutes--it makes a difference...have your kids/husband, etc. do it with you...make it a daily habit and then in difficult situations your kids will be trained to calm down. (By the way, you can't train a child how to relax when they are upset--you have to train them while they are already calm.)

10 Tips for Healthy Sleep

1. Create a consistent bedtime (within an hour)--be firm about the bedtime (the parent needs to set the time). Most kids actually need an earlier bedtime--depending on your child's age, choose an appropriate time (between 7 and 8 PM under age 5 is recommended). For more information about this refer to Healthy Sleep Habits, Happy Child.
2. Create a consistent bedtime routine where you do things in the same order (i.e. bath, story, prayer, etc.)
3. Have a period of winding down (find ways to help your child calm down)
4. Avoid stimulating activities (including television, computer games, etc.) (Did you know that it takes your brain over an hour to wind down from the stimulation from a computer or television screen--this means that letting kids fall asleep in front of the tv is probably not the best idea).
5. Avoid large meals right before bed
6. Have as much exposure to sunlight during the day as possible.
7. Have the bedroom be a "sleep only zone" if possible. Or at least create a calming environment where sleep will be comfortable.
8. Have the room be quiet, dark, and slightly cool.
9. Don't eat foods or drinks high in sugar or caffeine in the afternoon or evening.
10. Place the child in bed before they are asleep.