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Worksheet for Teaching Children Breathwork
Objective: This worksheet is designed to help parents teach and track the progress of breathwork techniques for their child. Breathwork helps children manage anxiety, stress, and other overwhelming emotions.
1. Understanding Breathwork
Explain to your child why breathwork is important:
• Why we do breathwork:
“When we are feeling nervous or upset, our hearts might beat fast, and it can be hard to think clearly. But when we take slow, deep breaths, it helps calm our body and mind.”
2. Breathwork Techniques
Use these simple breathwork exercises with your child. Practice each one regularly and track their progress.
1. Belly Breathing
• How to do it:
Sit or lie down. Place a hand on your belly. Breathe in through your nose, feeling your belly rise,
and breathe out through your mouth, feeling your belly fall.
• Track it:
Practice for 5 minutes daily, especially during moments of stress.
2. 4-7-8 Breathing
• How to do it: Breathe in for 4 seconds, hold for 7 seconds, and breathe out for 8 seconds.
• Track it:
Use before stressful events (e.g., before bed or a performance).
3. Making It a Routine
Breathwork is more effective when it becomes a habit. Choose times during the day when you and
your child can practice.
Suggested Routine:
• Morning before school
• After lunch or before a nap
• Before bed
4. Encouraging Self-Awareness
Help your child identify when they are feeling nervous or upset. Use this space to write down
moments when breathwork helped them calm down:
Example:
“I felt nervous before my test, so I did the 4-7-8 breathing, and it made me feel calm.”
5. Quantitative Tracking of Progress
Rate your child’s comfort and effectiveness with each technique from 1 to 5 (1 being
uncomfortable, 5 being very comfortable).
6. Qualitative Reflection
Ask your child how they feel about using breathwork techniques. Use these prompts to get their
feedback:
1. How do you feel after doing your breathing exercises?
2. When do you think breathwork helps you the most?
Is there a time when you feel breathwork wasn’t helpful? Why do you think that was?
By tracking your child’s progress and regularly practicing breathwork, you are equipping them with
a lifelong skill for managing their emotions in a healthy, effective way.
Quick Responses to Strengthen Emotional Connection with Your Child
Preschool (Ages 3-5)
Young children need to feel heard and understood, even when their emotions seem small or irrational.
Scenario 1: Child is Crying Over Something That Seems Minor
Parent: “I can see you’re really upset about this. It feels big to you, and that’s okay. Do you want a hug while we figure it out?”
Scenario 2: Child is Frustrated and Saying ‘You’re Not Listening!’
Parent: “You’re right, I need to listen better. Let’s sit together, and you can tell me everything. I want to understand.”
Scenario 3: Child is Excited and Talking Nonstop About Their Day
Parent: “Wow, that sounds amazing! Tell me more about what happened next!”
Scenario 4: Child Says ‘I Don’t Like That!’ When Told No
Parent: “I hear you—you really wanted that. It’s okay to feel disappointed. Let’s think of something else fun we can do.”
Middle Childhood (Ages 6-10)
At this stage, children seek validation and deeper conversations. They need to know their feelings are taken seriously.
Scenario 1: Child Feels Left Out by Friends
Parent: “That must have been really hard. I’ve felt left out before too, and it didn’t feel good. Do you want to talk about it?”
Scenario 2: Child is Upset About a Rule and Says ‘That’s Not Fair!’
Parent: “I hear that this feels unfair to you. Can you tell me what you’re thinking so we can talk about it?”
Scenario 3: Child is Nervous About a Test or Performance
Parent: “I can see you’re feeling nervous. That makes sense—this is important to you. Want to practice together or just talk about it?”
Scenario 4: Child Feels Proud About an Accomplishment
Parent: “You worked really hard on that, and I can tell you’re proud. Tell me what felt the best about it!”
Puberty (Ages 11-13)
Pre-teens need space, validation, and trust in order to open up about their emotions.
Scenario 1: Child Says ‘You Don’t Get It!’ When Frustrated
Parent: “I might not fully understand, but I want to. Help me see it from your perspective.”
Scenario 2: Child is Feeling Anxious About Social Situations
Parent: “That sounds really tough. Social stuff can be complicated. Do you want advice, or do you just need me to listen?”
Scenario 3: Child Is Angry But Doesn’t Want to Talk
Parent: “It’s okay if you don’t want to talk now. I’m here when you’re ready, no rush.”
Scenario 4: Child Feels Misunderstood or Invalidated
Parent: “I see that this really matters to you. Let’s take a moment so you can tell me exactly how you’re feeling, and I’ll just listen.”
Adolescence (Ages 14-18)
Teenagers need respect and autonomy in conversations, with parents acting as a safe space rather than a problem-fixer.
Scenario 1: Teen Seems Upset but Says ‘I Don’t Want to Talk About It’
Parent: “I won’t push, but if you ever want to talk, I’m here—no judgment.”
Scenario 2: Teen Feels Overwhelmed but Shrugs It Off
Parent: “I can tell something’s weighing on you. I won’t give advice unless you ask, but I’ll always listen.”
Scenario 3: Teen is Feeling Defeated After a Tough Situation
Parent: “That sounds really hard. I’m proud of you for getting through it. Want to vent, or just sit together for a bit?”
Scenario 4: Teen Is Excited but Feels Like No One Cares
Parent: “That’s amazing! Tell me everything—I want to hear all the details!”
Connection Reset Digital Journal
A Guided Reflection for Parents in the Connection-Correction Parenting Course
Introduction
Parenting is a journey of continuous growth—for both you and your child. This journal is designed to help you apply the insights from the Connection-Correction Parenting Course, track your progress, and deepen your connection with your child. By reflecting on your daily experiences, emotional triggers, and parenting wins, you’ll create a foundation for resilience, emotional intelligence, and trust in your relationship.
Use this journal daily or weekly to document your thoughts and experiences. You are not striving for perfection—you are embracing growth.
Daily Reflection Template
Date:
1. What parenting challenge did I face today?
(Describe any difficult moments, whether it was managing a tantrum, navigating a power struggle, handling sibling conflict, or responding to defiance.)
2. How did I respond?
(Be honest—did you stay calm? Did you react out of frustration? What approach did you use?)
3. What emotions did I feel in that moment?
☐ Frustration
☐ Anxiety
☐ Guilt
☐ Helplessness
☐ Anger
☐ Fear
☐ Shame
☐ Sadness
☐ Calm
☐ Confidence
☐ Gratitude
☐ Other: __________
4. Did this challenge connect to my own childhood experiences?
(Reflect on whether this situation triggered memories or patterns from your upbringing.)
5. What did I do well today?
(Did you pause before reacting? Did you practice active listening? Did you model emotional regulation?)
6. How did my child respond?
(Did you pause before reacting? Did you practice active listening? Did you model emotional regulation?)
7. What is one small change I can try next time?
(Think of a phrase, action, or mindset shift you want to implement tomorrow.)
8. Did I have a meaningful moment of connection with my child today?
☐ Yes, during _________ (e.g., bedtime, playtime, a meal).
☐ No, but I will create one tomorrow by __________ (e.g., putting my phone away during conversations, reading together, asking about their feelings).
Weekly Reflection: Recognizing Growth
1. What progress have I noticed in my child’s behavior or emotional regulation this week?
(Smaller tantrums? More cooperation? More open conversations? Increased independence?)
2. What progress have I noticed in my own parenting?
(Have you been more patient, consistent, or intentional in your responses?)
3. What moments of repair and reconnection stood out?
(Think of a time when you resolved conflict with understanding rather than control.)
4. What was my biggest parenting challenge this week, and how did I handle it?
(Were you able to apply course strategies? If not, what can you adjust?)
5. Which parenting approach from the Connection-Correction Parenting Course helped me the most this week?
☐ Self-awareness of my parenting heritage
☐ Using natural consequences instead of punishments
☐ Teaching my child to express emotions with words
☐ Responding to behavior as communication
☐ Practicing mindful listening and connection
☐ Managing my inner critic to set a positive example
☐ Fostering independence with healthy boundaries
☐ Other: ___________
6. What is my parenting goal for the upcoming week?
(Examples: “Stay calm during meltdowns,” “Let my child solve more problems on their own,” “Model self-compassion when I make mistakes.”)
Breakthrough Moments
(Use this section whenever you experience a significant realization, shift, or parenting win.)
• What happened?
• What did I learn?
• How will I apply this going forward?
Reset and Self-Care Check-In
(Parenting is emotionally demanding. Take a moment to check in with yourself.)
1. How am I feeling about parenting right now?
☐ Overwhelmed
☐ Confident
☐ Tired
☐ Hopeful
☐ Frustrated
☐ Inspired
☐ Supported
☐ Other: _______
2. Have I taken care of my own emotional needs this week?
☐ Yes, I made time for myself by ___________ (e.g., reading, exercising, journaling, talking to a friend).
☐ No, I need to make space for self-care by ___________.
3. What is one thing I can do to recharge as a parent?
(Examples: Take a break, practice breathwork, remind myself that I don’t have to be perfect.)
Final Thoughts
Parenting is not about being flawless—it’s about showing up, staying curious, and continuously learning. Every time you reflect, adjust, and repair, you are strengthening your connection with your child.
This journal is your space to document growth, setbacks, and victories. Keep going, keep reflecting, and trust that even the smallest changes are shaping your child’s future in meaningful ways.
You are building a relationship that will last a lifetime.