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Breathing Techniques to Help Kids Overcome Public Speaking Stress

Public speaking can be a challenging and stressful experience for children, causing feelings of nervousness and anxiety. However, utilizing breathing techniques can help kids overcome these fears and perform with confidence. Here are some specific breathing exercises that kids can practice before a public speaking event to calm their nerves and improve their performance.

  1. Deep breathing: This exercise involves taking slow and deep breaths, filling the lungs to capacity, and then exhaling slowly. This type of breathing slows down the heart rate, reduces stress levels and helps kids to feel more relaxed and calm. To practice this exercise, kids can sit in a comfortable position, close their eyes, and take a slow deep breath through their nose, counting to five. Then, they should exhale slowly through their mouth, also counting to five. Repeat this five to ten times.

  2. Box/square breathing: This exercise involves breathing in for a count of four, holding the breath for a count of four, exhaling for a count of four, and holding the breath for a count of four. This type of breathing helps kids to slow down their breathing, focus their mind and calm their nerves. To practice this exercise, kids can sit comfortably, close their eyes, and focus on their breath, counting to four with each inhale, hold, exhale, and hold. Repeat this four times.

  3. Balloon breathing: This exercise involves imagining a balloon in the belly, breathing in slowly and deeply to fill the balloon, then exhaling slowly to release the air. This type of breathing helps kids to focus on their breath and calm their nerves. To practice this exercise, kids can sit comfortably, close their eyes, and imagine a balloon in their belly. They should take a slow deep breath through their nose, imagining the balloon filling up with air. Then, they should exhale slowly through their mouth, imagining the air slowly escaping from the balloon. Repeat this five to ten times.

In conclusion, breathing techniques are a simple and effective way for kids to cope with public speaking stress. By practicing deep breathing, box breathing, and balloon breathing, children can calm their nerves, improve their focus, and deliver a confident and impactful speech. Encourage your children to try these exercises before their next public speaking event and watch as they perform with confidence and ease.

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