Take a deep breath! On this episode, we’ll learn about how breathing plays a part in mindfulness, and how it can help you relax. 💨
This episode of Like You is sponsored by Hatch. Hatch is offering a 5% discount to Like You listeners with the code LIKEYOU. Click here to shop for a Hatch Rest, and don’t forget to use the code LIKEYOU.
Show Notes
Like You is listener supported. You can support the show by subscribing on Apple Podcasts or becoming a patron on Patreon. You can also support the show by shopping in our online store or purchasing songs from the show on our Bandcamp page.
Please send us a voice memo, drawing, or letter at hello@likeyoupodcast.com. We play a voice memos from listeners either at the beginning of an episode or during the affirmation segment of the episode. If your child wants to be included, record a voice memo and send it to us. Your child can introduce themself and then say a favorite affirmation, sing a line from a Like You song, say what they like about the show, or share whatever they feel! Keep it short (10-20 seconds). For more info on how to record and send a voice memo, see this post.
Like You is a production of Perpetual Motion. The show is written and produced by Noah Glenn. The show’s artwork was illustrated by Mia Saine. Episode art is created by Lindsey Glenn.
This episode features original music by Noah Glenn.
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Transcript
104: Deep Breath In
Noah: This episode of Like You is sponsored by Hatch. Mindfulness can help you wind down before bed, and the Hatch Rest has exclusive content to help. Learn more about Hatch in this episode’s show notes and get $5 off Rest with code LIKEYOU (one word, all caps). And as always Like You is made possible by our subscribers on Patreon and Apple Podcasts. Subscribe now for bonus content and other subscriber perks. And now on to the show!
Ellie: Hi Noah. My name is Ellie. My favorite episode is the Sleepy Episode because it helps me calm down and go to sleep. And I really like your podcast.
[intro music]
Noah: Hello! I’m Noah and this is Like You, a mindfulness podcast for kids. I’m so glad you’re here! Thank you Ellie, for sharing that voice memo. I’m glad to hear that Like You helps you wind down and relax at bed time. In fact, today’s podcast kicks off a series of episodes sponsored by Hatch, that are all focused on helping kids wind down and get good rest. On this episode, we’ll learn about how deep breathing plays a part in mindfulness, and how it can help you relax. So listeners of all ages, find a place to listen where you feel comfortable and safe. I invite everyone listening to be a part of this podcast – That means you! You can use your imagination, share your thoughts, and speak up when I ask questions or invite you to say affirmations. Of course, if you’d rather just think things quietly in your mind, that’s ok too.
Now on the count of three let’s all say I like me. 1-2-3. I like me.
I like you too. You make the world a better place just by being who you are deep down inside.
I’d like to start with a refresher for those who have been practicing mindfulness for a while, or an intro for those who are new to it. When I use the word mindfulness I’m talking about learning to focus on the things happening around you, and the things going on inside your mind. Mindfulness can help you manage difficult feelings, or just help you relax and feel more calm. And one of the building blocks of mindfulness is using your breath to focus your attention and calm your body.
You breathe in and out all day every day, and you do it without even having to think about it. I’d say that makes you an expert breather. Before we try a breathing exercise, I’d like you to take a few moments to just notice how you are already naturally breathing. Try to tune out any distractions. It may help to close your eyes. Now focus on your breathing. Would you say you are breathing fast or slow? Is your breath big and deep, or small and shallow? Do you notice any part of your body moving as you breathe – perhaps your belly or your chest? Now listen to your breathing. Does your breath make any sound?
Now that you’ve spent a few moments paying attention to your breath, let’s see how different kinds of breathing make us feel. First try breathing quickly in and out through your nose, like this. [demonstrate]. In, out, in, out, in, out. When you breath fast like that, how do you feel? Fast breathing might make you feel alert and energetic. It may even make your heart beat faster. And it might make you feel tense or tight in your body. Whenever you feel anxious, frustrated, angry, or scared, your body’s natural instinct is to breathe faster. So breathing fast might remind you of one of those feelings. But what happens when we breathe slow and deep? It sends a message to your body that you are safe and calm and at ease, and it can help you feel much calmer just by controlling your breath. Let’s try it. Take a long slow breath in through your nose 1-2-3. Now hold it, 1-2-3. And a long breath out through your mouth 1-2-3. We’ll try that a few times in a row. Long breath in 1-2-3. Hold it 1-2-3. Breathe out 1-2-3. Deep breath in 1-2-3. Hold it 1-2-3. Breathe out 1-2-3. In 1-2-3. Hold it 1-2-3. And out 1-2-3.
How do you feel after a few long deep breaths? Any different than before? Maybe a little more calm?
That is the power breathing can have on how you feel. Next time you feel anxious, frustrated, or out of control, try focusing on a few deep breaths. If you want to do more than just counting to three as you breath in and out, let me teach you an exercise with a song you can sing in your head as you breathe. The words to this song simply say “smell the flowers breathing in. Blow your breath like you’re the wind.” And all you have to do is breathe to the rhythm of the song. As I sing “smell the flowers breathing in” you’ll take a long breath in through your nose. And as I sing “blow your breath like you’re the wind” you blow your breath out through your mouth. Trying breathing like that as I sing.
Smell the flowers breathing in.
Blow your breath like you’re the wind.
Smell the flowers breathing in.
Blow your breath like you’re the wind.
Smell the flowers breathing in.
Blow your breath like you’re the wind.
Great job, now you have a song you can sing in your mind to remind yourself to take deep breaths.
Now it’s time for affirmations. Affirmations are words you can say about yourself to remind yourself how wonderful you are. You can say them out loud or inside your head. I’ll say each affirmation twice. So you can listen the first time, then say it together with me the second time.
With each breath I feel stronger.
All my problems have solutions.
I can do hard things.
Every day I will learn and grow.
My positive thoughts create positive feelings.
I am proud of who I am.
There’s no one better to be than myself.
Now let’s take a few slow, deep breaths as we wind down our time together. If any of those affirmations stood out to you, feel free to write them down, or just store them safely in your mind to say when you need it. If you have an affirmation that is special to you, I would love to hear it! You can even send a recording of an affirmation to play on the show. Have a grownup check our website or show notes for more information.
I’d like to end this episode with a song called Deep Breath In. Feel free to just relax and listen, or to practice your mindful breathing as I sing.
Close your eyes
Clear your mind
Think a thought that fills you up inside
Deep breath in
Long breath out
Breathing in
Fills your chest
Breathing out
Helps you rest
Deep breath in
Long breath out
Think of peace
Think of love
Think of sunlight shining from above
Deep breath in
Long breath out
Deep breath in
Long breath out
I can’t wait to spend some time together again soon. Until then, I like you, I’m proud of you, and I’m glad we are friends. Have a happy and peaceful day.
Like You is a production of Perpetual Motion. It is made possible by our subscribers on Apple Podcasts and Patreon. Become a supporter by tapping “subscribe” on our show page in Apple Podcasts, or by visiting Patreon.com/likeyoupodcast. You can also tell your friends about the show or leave a 5 star review wherever you listen to podcasts. Like You is written and hosted by me, Noah Glenn. I also composed and performed the Like You theme music and other music that appeared in the episode. Our podcast cover art was illustrated by Mia Saine. Our episode art is created by Lindsey Glenn. Grownups can find more information about Like You by visiting our website at likeyoupodcast.com. Thanks for listening.
