ADHD exercise, breathing

When agitation rises, when anger erupts, when the child can no longer settle, breathing can be a valuable help. A few slow, deep breaths often help to regain a little calm. For a child with ADHD, learning to breathe is a tool they can use anywhere. Here are simple and fun exercises.

Why breathing helps

When we are agitated, stressed or angry, breathing speeds up and becomes shallow. Breathing slowly and deeply helps the body to relax. The heart slows down, the muscles loosen. We regain a little calm. We can think before acting.

For a child with ADHD, who often experiences their emotions intensely, breathing is a simple tool that is always available. They can use it at school, at home, in the playground. They need nothing. They learn it by practising when they are calm. They can then use it when they need it. Emotion management is covered on the page ADHD and meltdowns.

The balloon breath

The child lies on their back and places one hand on their belly. They imagine they have a balloon in their belly. Breathing in through the nose, they inflate the balloon, their belly rises. Breathing out gently through the mouth, they deflate the balloon, their belly goes back down. They repeat this five times.

You can place a small soft toy on their belly. They watch it rise and fall with their breathing. They make their soft toy rock. This makes the exercise concrete and fun. They concentrate on their breath. They calm down.

The flower and the candle

A very simple exercise for younger children: we smell a flower, then we blow out a candle. Breathe in slowly through the nose, as if smelling the scent of a flower. Breathe out slowly through the mouth, as if blowing out a candle without making the flame flicker too much. Repeat several times.

You can use real flowers, or pictures. You can also blow on a feather, a soap bubble, a windmill. The child sees the effect of their breath. They learn to control it. They blow more and more gently. They calm down.

Find dys professionals near you

The only online directory dedicated to professionals working with Dys disorders

Square breathing

For older children, square breathing is a good exercise. Breathe in while counting to four. Hold the air while counting to four. Breathe out while counting to four. Wait while counting to four.

You can draw a square and trace each side with a finger while breathing. The child sees the rhythm. They concentrate on the counting. They forget a little what was agitating them. They regain their calm. Repeat four times.

The five fingers

Another exercise consists of tracing the outline of one hand with a finger of the other hand. Breathe in while moving up one finger, breathe out while moving back down. Go around all five fingers this way. The child takes five breaths. They concentrate on the movement.

This exercise is discreet. The child can do it in class, under the table, without anyone noticing. They have a tool to hand. They can use it when they feel anger or agitation rising. They feel more in control. Other techniques are featured on the relaxation page.

Practising calm

These exercises are learned when the child is calm, not in the middle of a meltdown. They are practised every day, for a few minutes, for example before bedtime or after an afternoon snack. We make it a little ritual. The child knows them well. They can then use them on their own.

When a meltdown starts, you can gently remind them of the exercise. Breathe with them. Do not force them. Support them. Little by little, they think of doing it on their own. Evening routines are covered on the page on exercises before bedtime.

Breathing with a professional

Breathing is one of the techniques often offered by psychologists, psychomotor therapists and sophrologists. They can help the child to master them and to use them at the right moment. They often include them in a broader work on emotions. Their support helps the child to get to know themselves better. They gain emotional autonomy.

To find a psychomotor therapist or a psychologist, the ProfessionnelsDys directory lets you search by town and by profession. You can also see which of them practise relaxation. Psychomotricity is presented on the page psychomotricity and ADHD.