By Lesley Nahama, 03 December 2024
Parenting presents unique challenges, especially when it comes to helping children manage anxiety and sleep disturbances. Sleep is a fundamental component of health and well-being for both children and parents. For children, adequate sleep is crucial for physical growth, cognitive development, and emotional regulation. For parents, especially new mothers, sleep deprivation can increase health risks and impact daily functioning.
Drawing from my experience as a parent and a specialist in child sleep hypnosis and managing bedtime challenges, I’ve discovered several practical techniques that can make a significant difference for families. Here are eight strategies, grouped into categories, to help your child relax, feel safe, and improve their sleep habits.
1. Breathing and Relaxation Techniques
These relaxation exercises focus on calming the body and mind through controlled breathing and sensory engagement.
Balloon Breathing for Relaxation
Teaching your child simple breathing exercises can be a powerful tool for managing anxiety. One method I've found effective is "balloon breathing." During the session we imagine filling a balloon in our belly as we inhale deeply, then slowly releasing the air as we exhale.
Pro tip: describing the balloon’s colour, texture, size and even how it feels or sounds engages all their senses creating an immersive experience. This sensory detail strengthens their focus, making the visualisation more personal and powerful for emotional or anchoring positive feelings. Practicing this together at home with your child can become a calming ritual, especially before bedtime
Colour Breathing Exercise
Ask your child to imagine inhaling a calming color, like blue or green, and exhaling an uncomfortable color, such as red or grey. This simple visualisation promotes inner peace and is an effective tool for managing bedtime anxiety.
Butterfly Hug for Self-Soothing
The "butterfly hug" has been a comforting technique in our household and a practice I encourage all my families to use. Teach your child the "butterfly hug" by crossing their arms over their chest, with their hands on their shoulders. They can tap gently on each shoulder, one at a time, like butterfly wings. This rhythmic motion can feel comforting and grounding, especially before bedtime.
Success Story: How Balloon Breathing Helped a Little Girl Sleep Peacefully
Emma, a 2.5-year-old, struggled to relax at bedtime and couldn’t connect with the "Balloon Breathing" exercise her mother introduced. Curious, her mom asked gently, "What’s wrong with your balloon?" Emma replied, "I can’t see it… there’s not enough light." This led her to express her discomfort with the dark. Realising this, her mother placed a soft nightlight in Emma’s room. The result was transformative: Emma began engaging with the exercise and fell asleep calmly. This story shows how these techniques can create trust, encourage communication, and help children feel heard and understood.
2. Visualisation and Imagination-Based Exercises
These techniques use your child’s natural creativity and imagination to create a sense of safety and empowerment.
Guided Imagery
Creating a calming mental image can help ease the transition to sleep for your child. We often imagine a peaceful place, like a serene beach or a cosy garden, describing the sights, sounds, and feelings in detail. This shared visualisation not only relaxes the mind but also strengthens our bond. Encourage your child to describe all the details of the calm vision and stay with that image until they feel relaxed. Pro Tip: Join your child in visualising this place—it strengthens the connection and helps them naturally relax.
Safe Place Visualisation
Similar to guided imagery, invite your child to create a “safe place” they can imagine whenever they feel anxious. This could be a special spot like a castle, a cosy treehouse, or even a magical island. Encourage them to describe or draw it in detail, and remind them they can “visit” this place anytime they need to feel calm.
Magic Shield
Imagining an invisible "magic shield" that protects us from worries has been empowering. Have your child imagine they have an invisible “magic shield” that protects them from worries. They can visualise putting it on in situations that feel scary to them. Pretending to put on this shield with a simple hand motion makes it engaging, especially for younger children, and provides a sense of safety.
3. Mindfulness and Confidence-Building Exercises
These exercises help children stay present, calm their minds, and build self-assurance.
Mindful Listening
At bedtime, a mindful listening game by closing our eyes and focusing on the sounds around you—the hum of the heater, distant traffic, or the rustle of leaves. This practice can bring you and your child into the present moment, promoting relaxation and mindfulness.
Superpower Visualisation
This is a fun way to boost your child's self-image. Ask your child to close their eyes and imagine a “superpower” they have, like being brave, kind, or strong. Encourage them to visualise a special colour or symbol for this superpower, filling them with warmth and light. They can "activate" it by imagining this symbol whenever they feel nervous or need extra courage.
Why Hypnosis Works for Children
Hypnosis taps into your child’s natural imagination and creativity, making it a gentle, playful, and effective way to navigate challenges like anxiety and sleep disturbances. Techniques like guided imagery and balloon breathing not only help children relax but also foster communication, allowing them to express their needs in a safe environment. If you’d like to learn more about hypnosis or have further questions, please don’t hesitate to reach out to Leslie.
Leslie Nahama - The French Hypno Coach
Leslie Nahama is a French coach and hypnotherapist based in London, specializing in supporting children, teenagers, and women during pregnancy and motherhood. She offers life coaching, parental coaching, and hypnotherapy, all delivered with a gentle and personalized approach. Certified as a Master Practitioner in Ericksonian Hypnosis and trained in parental coaching, Leslie tailors her expertise to the unique rhythm, personality, and behaviour of each child, ensuring an individualised and effective experience for every family.
In addition to her private practice, Leslie works in a nursery, where her natural ability to connect with children allows her to truly understand and support their development. She offers yoga classes, gardening sessions, and creative arts activities, such as painting, music, and expressive workshops, all designed to help children grow in confidence and discover their potential in a safe and nurturing environment. By focusing on each child’s unique strengths and needs, Leslie creates experiences that empower them to thrive emotionally, socially, and creatively.
Leslie’s passion for positive education and holistic child development ensures that her services resonate deeply with families seeking compassionate, tailored support for their child’s well-being. Whether it’s through hypnotherapy, coaching, or her engaging nursery activities, Leslie fosters a trusting, supportive space where both parents and children feel valued and understood
Contact Information
Leslie Nahama - The French Hypno CoachSpecializing in hypnotherapy for children, teenagers, and families.
📞 +33 6 11 01 93 01 | 07 512 861 540✉️ thefrenchhypnocoach@gmail.com
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