Independence for the Soul: 3 Breathing and Relaxation Exercises for the Whole Family

Independence Day is accompanied by quite a few intentional breaks for family meals. To bring some health and especially calm into your home, it's recommended to do simple breathing exercises that can enhance the day. We found a few interesting exercises online that might interest you. A study published in Frontiers in Psychology in the past found that conscious breathing practice for a few minutes a day reduces stress and increases overall satisfaction and tranquility.

One simple exercise is the 'Four Breath': inhale through the nose for 4 seconds, hold the breath for 4 seconds, exhale through the mouth for 4 seconds, and wait 4 seconds before the next breath. Practicing this for five minutes can work wonders for your sense of calm.

Another method is to imagine inflating a balloon with the kids: take a deep breath and inflate the 'balloon' in your belly, then slowly release the air. This visualization helps children connect better to their breath and reduce unnecessary excitement.

Another enjoyable option is to practice the 'Flower Breath': imagine holding a beautiful flower, slowly and deliberately inhale its gentle fragrance, and then exhale as if gently blowing out a candle. This exercise is especially suitable for young children, but adults will also be surprised at how calming it is.

If you want to go deeper, you can incorporate gentle body movements, such as raising your arms when inhaling and lowering them when exhaling – a practice that strengthens the feeling of freedom and body connection. Thus, between meals and setting the table, you can maintain your mental health.