18/12/2025
🧘♀️ Mindfulness and Breathing Exercises: Teaching children mindfulness techniques, such as deep breathing, can help ground them in the present moment. Simple exercises like “5-4-3-2-1” (using their senses) can empower them to manage anxiety. 🌼
Steps of the 5-4-3-2-1 Exercise:
5 Things You Can See: Look around you and identify five things you can see. This helps to draw your attention away from anxious thoughts and back to your environment. Examples could be a clock, a chair, or a tree outside.
4 Things You Can Feel: Notice four things you can physically feel. This could include the texture of your clothing, the warmth of your hands, the surface you’re sitting on, or the coolness of the air.
3 Things You Can Hear: Pay attention to the sounds around you and identify three things you can hear. This might be the sound of birds, people talking, or the hum of a fan.
2 Things You Can Smell: Focus on two things you can smell. If you can't smell anything at the moment, think of your favourite scents instead (like fresh coffee or flowers).
1 Thing You Can Taste: Finally, identify one thing you can taste. This could be the taste of your mouth, a sip of water, or an aftertaste from a previous meal.
Purpose:
The 5-4-3-2-1 exercise helps to anchor you in the present moment by engaging your senses. It reduces anxiety by shifting focus away from overwhelming thoughts and bringing awareness to your surroundings. This simple mindfulness technique can be practiced anywhere, making it an effective tool for calming down during stressful situations.
It's especially beneficial for children and young people, as it's easy to remember and can be a fun way to practice mindfulness!
