Deep breathing activities to calm sensory meltdowns and ground emotions

Sensory meltdowns can be overwhelming, both for the child experiencing them and for caregivers trying to help them navigate their emotions. Whether triggered by sensory overload, emotional frustration, or simply feeling overstimulated, meltdowns often leave a child feeling out of control and upset. For many kids, deep breathing activities provide a simple yet effective way to regain composure and calmness when things start to feel like too much.

But what exactly happens during a meltdown, and how can breathing help? Read on as explore the science behind deep breathing, its benefits, and how to use it to help your child during a sensory meltdown. We’ll also share some fun, engaging activities to teach children how to use their breath to calm their emotions and ground themselves.

What Happens During a Meltdown, and Why Do They Happen?

A sensory meltdown occurs when a child’s brain becomes overwhelmed by too much sensory information or emotional input. For children with sensory processing difficulties or autism, the world can sometimes feel like a constant barrage of sounds, sights, and sensations that are difficult to filter. This overload can trigger an emotional response that feels uncontrollable, resulting in a meltdown.

According to a study published in Frontiers in Psychology, children with autism often experience heightened sensory sensitivity, meaning that everyday stimuli like loud noises, bright lights, or even certain textures may overwhelm them. This sensory overload can provoke the body’s stress response, which triggers the fight-or-flight reaction, causing physical and emotional dysregulation. The result is a meltdown, where a child may become agitated, upset, or unable to communicate their feelings effectively.

Research suggests that the key to managing these emotional storms is providing grounding strategies that help bring the nervous system back to a state of balance. This is where deep breathing comes in.

The Science of Deep Breathing

Deep breathing, also called diaphragmatic breathing, is a technique that involves taking slow, deep breaths to activate the parasympathetic nervous system—the body’s natural “rest and digest” state. When we focus on our breath, we can regulate our heart rate, lower blood pressure, and calm the body’s stress response. In fact, studies have shown that deep breathing can reduce symptoms of anxiety and stress in children and adults alike.

A recent study found that mindfulness-based stress reduction techniques, which include deep breathing exercises, significantly improved emotional regulation in children with anxiety disorders. The same principles apply to kids experiencing sensory meltdowns – focusing on their breath can help calm the body’s physical reaction to stress and bring a sense of control.

How Deep Breathing Helps

Deep breathing helps by redirecting the child’s focus away from overwhelming stimuli and grounding them in the present moment. This shift can reduce anxiety, calm the nervous system, and improve emotional regulation.

Here’s how it works:

• Reduces physical tension: During a meltdown, a child’s body may become tense, with clenched fists or a stiff posture. Deep breathing helps release this physical tension, making it easier to focus on calming down.
• Regulates the nervous system: When children breathe deeply, they signal to their nervous system that it’s time to relax. This can help reverse the fight-or-flight response that is triggered during a meltdown, bringing the body back into a more balanced state.
• Improves focus and clarity: As children focus on their breathing, they can disengage from the overwhelming sensations and emotions around them. This helps them regain mental clarity and a sense of control.

Signs to Engage in Deep Breathing

Recognising when a child is beginning to feel overwhelmed is key to intervening early with deep breathing techniques. Some early signs that deep breathing might be helpful include:

• Restlessness: If a child starts fidgeting, tapping their feet, or moving around restlessly, it could be a sign that they’re becoming overstimulated.
• Tension in the body: You may notice clenched fists, tight shoulders, or a stiff body posture. These physical signs can indicate that the child is starting to build up stress.
• Irritability: If the child’s mood shifts suddenly, becoming irritable, frustrated, or upset, it may be time to guide them toward a calming activity like deep breathing.
• Difficulty focusing: A child who starts to lose focus or struggles with attention may be experiencing sensory overload, which can be helped by grounding them with a breathing exercise.

If you notice any of these signs, it’s a good time to guide the child through a deep breathing exercise to prevent the situation from escalating into a full-blown meltdown.

Deep Breathing Activities to Calm Sensory Meltdowns

Incorporating deep breathing into daily routines can be a helpful tool for children who experience sensory meltdowns. These activities are designed to be fun, engaging, and easy to practice, offering kids a way to focus on their breath and feel grounded in the moment.

1. Lion’s Breath Breathing Activity

This activity is not only beneficial but also a lot of fun! It helps children release big emotions or tension in their abdomen and face.

Instructions:

• Have the child sit cross-legged or on their knees on a soft mat or carpet. Sit in front of them so you can guide them.
• Ask the child to take a deep breath, poking their tummy out (belly breathing).
• Have them hold their breath for three seconds (count for them if needed).
• Tell the child to “roar” out their breath as big and loud as they can, just like a lion!
• Repeat three times.

Benefits:

• Releases tension in the face and neck
• Relieves big emotions or frustrations
• Improves vocal quality for speech development
• Helps communication and self-expression
• Promotes mental clarity and focus

2. Bubble Breaths

Blowing bubbles can be both fun and calming, making it a perfect way for kids to focus on slow, controlled breaths.

Instructions:

• Have the child pretend they’re holding a bubble wand.
• Ask them to take a deep breath in through the nose, imagining they’re filling their tummy with air.
• Then, they slowly exhale through their mouth, imagining they’re blowing big bubbles.
• Repeat for several rounds.

Benefits:

• Promotes controlled exhalation
• Provides calming visual and auditory stimulation
• Helps the child focus and calm their emotions

3. Flower Breathing

This activity encourages the child to focus on both their breath and a calming visual image, making it great for sensory regulation.

Instructions:

• Have the child pretend they are holding a flower.
• Ask them to take a slow, deep breath in through the nose as if they’re sniffing the flower.
• Then, they exhale slowly through their mouth as if blowing gently on the flower petals.
• Repeat for several rounds.

Benefits:

• Encourages slow, steady breathing
• Promotes a calming visual focus
• Reduces stress and helps with emotional regulation

4. Teddy Bear Belly Breathing

Using a teddy bear (or any soft toy) as a guide helps children focus on their breath while also providing comfort and security.

Instructions:

• Have the child lie on their back and place a teddy bear on their belly.
• Ask them to breathe deeply in through their nose, watching the teddy bear rise as their belly expands.
• Then, they slowly exhale through their mouth, watching the teddy bear lower as their belly contracts.
• Repeat for several rounds.

Benefits:

• Encourages deep belly breathing
• Provides a calming, tactile experience
• Helps children focus on their breath in a fun, engaging way

Deep breathing is a simple but powerful tool that can make a big difference when helping children manage sensory meltdowns. It’s a strategy that not only calms the nervous system but also teaches children how to self-regulate and become more mindful of their emotions. By introducing deep breathing exercises early and often, you can help children learn to cope with overwhelming sensations and emotional frustration in a healthier way.

Remember, the goal is to make deep breathing a fun and accessible practice, so it feels like a natural response when things get overwhelming. With patience and practice, deep breathing can become a go-to tool for grounding, calming, and finding balance during difficult moments.