Teach kids how to breathe slowly and relax, sleep and dream, walk athletically, eat thoughtfully, poop gracefully, and live without fear

Health
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Breathing is essential to life. Kids often hyperventilate. This rapid breathing is preventable and, uncorrected, will lead to leading to childhood asthma, anxiety, anger, and aggression. Teach kids how to breathe slowly and relax for better health. (1)

To dream and sleep is essential to life. 20% of Kids often cannot fall asleep within 20 minutes. They often fight sleep and never dream. Insomnia can come from chemicals in foods, excessive screen time, and stress or anxiety. Teach kids how to fall asleep through mindfulness, prayer, and breathing techniques. (2)

Walking is a life skill that is important for a healthy body and mind. Confident athletic walking patterns are the precursor to participation in play and sports during childhood. Athletic injuries to the knees can be prevented. Proper walking and gait training are easily implemented in school and lead to better balance and self confidence.

Eating thoughtfully is the basis of healthy nutrition. Children often eat poorly, do not taste their food, are inundated in neurostimulant chemicals, and do not appreciate simple foods like beans, bread, oats, and fruit. Proper eating models can encourage nutritious choices, lower body weight, improve concentration, and balance energy for active children. (4)

Children who live in fear never reach their potential. Children must learn to solve problems without an exaggerated fear response. Fight or flight stress responses to fear can diminish the ability to develop relationships with families and friends, these acute anxiety episodes can lead to anger or violent behavior. There is evidence that chronic fear can prevent healthy brain development. (5)

(1) 1. Sznajder, M., Stheneur, C., Baranes, T., et al. (2009). Valeur diagnostique du questionnaire SHAPE pour le syndrome d’hyperventilation de l’enfant : étude pilote. Arch Pediatr, 16:1118-23.

  1. D’Alba, I., Carloni, I., Ferrante, A.L., et al. (2015). Hyperventilation syndrome in adolescents with and without asthma. Pediatr Pulmonol, 50(12):1184-90.

  2. Vahlkvist, S., Pedersen, S. (2008). Prevalence of Hyperventilation Syndrome in Asthmatic Children. Respiratory Medicine, (study not fully cited in the search results but referenced).

  3. Hancox, R.J., Milne, B.J., Poulton, R., et al. (2005). Anxiety/depression in adolescents with asthma: the role of hyperventilation syndrome. Thorax, (study not fully cited but referenced in context).

  4. Martínez-Moragón, E., Perpiñá, M., Belloch, A., et al. (2005). Prevalence of hyperventilation syndrome in patients treated for asthma in a pulmonology clinic. Arch Bronconeumol, 41(5):267-71.

  5. Barker, N., Thevasagayam, R., Ugonna, K., Kirkby, J. (2020). Pediatric Dysfunctional Breathing: Proposed Components, Mechanisms, Diagnosis, and Management. Front Pediatr, 8:379.

  6. Bidat, E., Sznajder, M., Fermanian, C., et al. (2008). [Diagnostic value of the SHAPE questionnaire in recognition of the hyperventilation syndrome in children: a pilot study]. Rev Mal Respir, 25(7):829-38.

  7. Barrett, P.M., Duffy, A.L., Dadds, M.R., Rapee, R.M. (2001). Cognitive-behavioral treatment of anxiety disorders in children: long-term (6-year) follow-up. J Consult Clin Psychol, 69(1):135-41.

  8. Ogata, N., Bapat, U., Darby, Y., Scadding, G. (2006). Prevalence of hyperventilation syndrome in an allergy clinic, compared with a routine ENT clinic. J Laryngol Otol, 120(11):924-6.

  9. Herman, S.P., Stickler, G.B., Lucas, A.R. (1987). Hyperventilation syndrome in children and adolescents: long-term follow-up. Mayo Clin Proc, (not fully cited but referenced).

(2) 1. Fernandez-Mendoza, J., Li, Y., Calhoun, S. L., et al. (2022). “Children with insomnia likely to continue to suffer as adults, study finds.” Penn State University News. Retrieved from www.psu.edu.

  1. Fernandez-Mendoza, J., Li, Y., Calhoun, S. L., et al. (2022). “Children with insomnia at higher risk for sleep problems as adults.” NHLBI, NIH. Retrieved from www.nhlbi.nih.gov.

  2. Sivertsen, B., Harvey, A. G., Lundervold, A. J., et al. (2015). “Prevalence and stability of insomnia from preschool to early adolescence: a prospective cohort study in Norway.” BMJ Paediatrics Open. DOI: 10.1136/bmjpo-2014-000240.

  3. Veeravigrom, M., et al. (2022). “Insomnia: Focus on Children.” Sleep Medicine Clinics, 17(1), 67-76. DOI: 10.1016/j.jsmc.2021.10.004.

  4. Meltzer, L. J. (2010). “Clinical management of behavioral insomnia of childhood.” Behavioral Sleep Medicine, 8(3), 172-189. DOI: 10.1080/15402002.2010.487463.

  5. Donovan, C. L., Uhlmann, L., Shiels, A. (2023). “Helping Clinicians Conceptualise Behavioural Insomnia in Children: Development of the Manifestations and Vulnerabilities of Behavioural Insomnia in Childhood Scale (MAVBICS).” Child Psychiatry & Human Development. DOI: 10.1007/s10578-023-01606-w.

  6. Innocenti, A., Lentini, G., Rapacchietta, S., et al. (2023). “The Role of Supplements and Over-the-Counter Products to Improve Sleep in Children: A Systematic Review.” International Journal of Molecular Sciences, 24(9), 7821. DOI: 10.3390/ijms24097821.

  7. Boston Children’s Hospital (n.d.). “Insomnia.” Retrieved from www.childrenshospital.org.

  8. Wang, Z., et al. (2024). “Children’s sleep linked to brain development.” NIH. Retrieved from www.nih.gov.

  9. Armstrong, J. M., et al. (2014). “Associations of Child Insomnia, Sleep Movement, and Their Persistence With Mental Health Symptoms in Childhood and Adolescence.” Sleep. DOI: 10.5665/sleep.3556.

  10. Pin Arboledas, G., et al. (2014). “[Insomnia in children and adolescents. A consensus document].” Anales de Pediatría. DOI: 10.1016/j.anpedi.2014.03.011.

(3) 1. Donnell-Fink, LA, et al. (Prevalence of knee injuries in sports)

  1. Emery, C., Meeuwisse, W. (2010). The effectiveness of a neuromuscular prevention strategy to reduce injuries in youth soccer: a cluster-randomised controlled trial. Br J Sports Med, 44: 555-562.

  2. Goodall, R., Pope, R., Coyle, J., Neumayer, R. (2013). Balance and agility training does not always decrease lower limb injury risks: a cluster-randomised controlled trial. Int J Inj Contr Saf Promot, 20: 271-281.

  3. Junge, A., Rösch, D., Peterson, L., Graf-Baumann, T., Dvorak, J. (2002). Prevention of soccer injuries: a prospective intervention study in youth amateur players. Am J Sports Med, 30: 652-659.

  4. LaBella, C., Huxford, M., Grissom, J., Kim, K-Y., Peng, J., Christoffel, K. (Effect of neuromuscular warm-up on injuries in female soccer and basketball athletes in urban public high schools: cluster randomized controlled trial)

  5. Lian, O. (2005). Prevalence of Jumper’s Knee Among Elite Athletes From Different Sports: A Cross Sectional Study. American Journal of Sports Medicine, 33(4): 561-567.

(4) 1. Mindful Eating – The Nutrition Source - nutritionsource.hsph.harvard.edu

  1. Parental mindful eating practices and mindful eating interventions are associated with child emotional eating - ScienceDirect - www.sciencedirect.com

  2. (PDF) Impacts of a Mindful Eating Intervention on Healthy Food-related Behaviors and Mindful Eating Practices among Elementary School Children - www.researchgate.net

  3. Mindful feeding and child dietary health - ScienceDirect - www.sciencedirect.com

  4. Mindful Eating: The Art of Presence While You Eat - PMC - pmc.ncbi.nlm.nih.gov

  5. The Science Behind Mindful Eating – Food Insight - foodinsight.org

  6. Better Eating through Mindfulness - greatergood.berkeley.edu

  7. Studies - Intuitive Eating - www.intuitiveeating.org

  8. Development and Validation of the Mindful Eating Questionnaire - ScienceDirect - www.sciencedirect.com

  9. Greater mindful eating practice is associated with better reversal learning - PMC - www.ncbi.nlm.nih.gov

(5) 1. “Helping Children Overcome Their Fear of the Dark” - Zolten K., Long N., 1997, 2006, Center for Effective Parenting, Department of Pediatrics, University of Arkansas for Medical Sciences and Arkansas Children’s Hospital.

  1. “Anxiety and Fear in Children” - BetterHealth Channel, Victoria State Government, Australia, available at betterhealth.vic.gov.au.

  2. “Anxiety Disorders in Children” - Child Mind Institute, a U.S. organization focused on children’s mental health, available at childmind.org.

  3. “How to Help Children Manage Fears” - Child Mind Institute, also offers insights on managing fears in children, available at childmind.org.

  4. “Childhood Fears and Worries (for Parents)” - Nemours KidsHealth, provides information on typical fears at different ages, available at kidshealth.org.

  5. “The Role Fear Plays in the Lives of Children and Young People in Out-of-Home Care” - Centre for Excellence in Therapeutic Care (CETC)

  6. The Neurobiology of Violence | The Journal of Neuropsychiatry and Clinical Neurosciences - psychiatryonline.org

  7. Neurobiological Adaptations to Violence across Development - PMC - pmc.ncbi.nlm.nih.gov

  8. Violence Exposure and Brain Development in Children | Stress & Development Lab - sdlab.fas.harvard.edu

  9. Early Life Exposure to Violence: Developmental Consequences on Brain and Behavior - PMC - www.ncbi.nlm.nih.gov

  10. The Violent Brain | Scientific American - www.scientificamerican.com

Note: these are very cursory references and should be supplemented with more complete research to fully appreciate the science behind these recommendations.

Dr. Willard Bertrand, D.C.

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Parents should teach their children these things; not the government.

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Perhaps we should teach the parents, if that would be possible. Very few adults are skilled in these areas required for basic health. With the failure of the modern family to learn from their grandparents it is unlikely that basic skills like these, let alone child birth, terminal illness management, and basic trust in God are even possible.

Thanks for the attention.

Dr Willard Bertrand, DC