The Power of a Pause: Lessons from a 5-Year-Old on Breathing and Mindfulness
BY DR DORTE BLADT
Have you noticed how greetings have changed? People used to ask, “How are you doing?” Now, it’s often followed by, “Busy?” As if busyness is a badge of honour or the new normal. But that question always catches me off guard. If I say “Yes,” does it mean I’m embracing the rat race? If I say “No,” does it imply I’m unproductive or unwell?
This week, I learned an invaluable lesson about being “busy” from a 5-year-old boy. Nick, a bright and energetic Kindergarten student with ADHD, comes to my practice for regular adjustments. During one visit, I asked him about the best part of his school day. Without hesitation, he replied, “My meditations.”
Wow - I was surprised and asked what they do?
“It’s easy” he said. “For five minutes after recess and lunch we breathe. Just breathe. The teacher says, ‘Breathe in… Breathe out…’ And that’s what we do.”
Simple, right? Yet, so profound. Nick’s teacher has given these kids a gift—a moment to pause, reset, and simply be. If a 5-year-old can embrace this, why does it seem so challenging for us adults?
In my book, Switched-on Kids – The Natural Way for Children to Be Their Best, I share strategies to help children build emotional and mental resilience, including breathing and mindfulness exercises. But here’s the key: it starts with us, the parents.
We fill our days with endless tasks—work, activities, cleaning, errands, socializing, healthy cooking, podcasts, you name it. But if we want our children to grow up feeling balanced and connected, we must lead by example. Taking a moment to simply breathe can teach our kids that it’s okay to slow down in a fast-paced world.
Try this:
1. Fold your hands and place them on your chest under your chin.
2. Bow your head slightly and breathe slowly. In through your nose, slight hold and out through your mouth.
This small action activates the parasympathetic nervous system, calming your mind and body. It takes only a moment, but those moments add up. Research shows that consistent mindfulness practice can reshape neural pathways, leading to lasting changes in behaviour and emotional regulation.
So, the next time life feels overwhelmingly “busy,” take a cue from little Nick: just breathe. Start with one moment, and you might find it’s the most important thing you do all day—for yourself and your family.
Warm regards,
Dorte and The Family Chiro Team
References
‘Mindfulness practice leads to increases in regional brain gray matter density’, Britta K. Hölzel, Psychiatry Res. 2011 Jan 30; 191(1): 36–43.
‘Effects of mindful-attention and compassion meditation training on amygdala response to emotional stimuli in an ordinary, non-meditative state’, Gaëlle Desbordes, Front Hum Neurosci. 2012; 6: 292
