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The Charitable Foundation "Voices of Children" is launching a social campaign titled “Kid Superheroes” to promote mental health practices. 4 children under the foundation's care are taking part in this project, taking on the roles of superheroes to show calming techniques.
The techniques were displayed on city light panels and in brochures.
“Box” Breathing
This is one of the simplest techniques for calming down quickly. To do this exercise, trace a square on the palm using your index finger of the other hand. As you trace the vertical sides of the imaginary square, inhale and exhale. On the horizontal sides, pause. Inhale – pause – exhale – pause.
“Flower-Candle” Breathing
Put one hand on your belly and the other on your chest. Slowly breathe in through your nose, like you were smelling a flower, then exhale slowly through your mouth, as if you were blowing out a candle or blowing on a dandelion (puff of soap bubbles). Try to make your exhale longer than your inhale.
The “5-4-3-2-1” Grounding Technique
Notice and count:
- 5 things you can see.
- 4 things you can touch.
- 3 sounds you can hear.
- 2 scents you can smell.
- 1 flavor you can taste.
The “Butterfly” Exercise
Stand up and cross your hands over your chest. Interlock your fingers to form a butterfly shape. Then, tap your chest rhythmically alternating between left and right (left, right, left…)
As you tap, you may feel gentle vibrations that mimic a heartbeat. Continue until your breathing rhythm is steady and calm.
The “Voices of Children” Foundation developed this social campaign within the Relief to Protect project, supported by Plan International and funded by the German Federal Foreign Office (GFFO).
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