Big Belly Breathing

9.4 Mini Lesson on the Importance of Navigating CHANGE- Strategies for Smooth Transitions!

• Vanessa Hutchinson-Szekely

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This is a MINI LESSON focusing on the importance of Navigating Change- Strategies for Smooth Transitions!

Kids (and adults!) learn concrete tips for managing change:  STAR breathing, grounding, creating a Change Plan, or doing something small and manageable. Take steps to navigate change confidently, one episode at a time.

These tools help kids feel more in control and less overwhelmed. These are encouraged to use when starting a new school year, moving to a new house, new city or when  routines suddenly change.

The Breathing Practice for this month is STAR breathing and the theme is Abundance.

Intro/Outro music by Jef Shadoan




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Big Belly Breathing (BBB) is a bilingual audio program for kids (and the grownups who love them), founded by Vanessa Hutchinson-Szekely. Featuring episodes in English and French, BBB focuses on mindfulness, health, and wellness—inviting young listeners into joyful, imaginative, and restorative practices.

As a Physical Education and meditation teacher, parent of bilingual kids, yoga instructor, social-emotional learning facilitator, and holistic health & wellness coach, Vanessa created Big Belly Breathing to help children establish daily habits that nurture both body and mind.

Healthy Habits = Happy Kids

Through each episode, children are gently guided to:

  • Breathe mindfully
  • Stretch their creativity
  • Build emotional awareness
  • Practice gratitude
  • And enjoy mini-moments of deep rest that help them reset, restore, and recalibrate.

In today’s busy, screen-heavy world, BBB offers kids a chance to feel centered, grounded, and good—helping them create their own self-care rituals, routines, and wellness habits that can last a lifetime.

These tools support mental clarity, physical health, and emotional resilience, setting kids up for more joy today and as they grow into adulthood.

But it’s not just for kids!

BBB also includes special episodes designed for ...

#4: Special Mini Lesson: Navigating Change


Greetings! Bonjour and welcome to Big Belly Breathing, Bienvenue to health! I'm Vanessa Hutchinson-Szekely, and I'm thrilled to guide you through today's special mini episode, where we'll explore the importance of learning how to navigate change.


Today, we’re going to learn about dealing with change, especially during challenging times like starting a new school year, moving to a new house, or when your routine suddenly changes. By the end of this lesson, you’ll have some strategies to help you feel calmer and more in control when facing change.


Have you ever felt nervous or worried about starting something new? Or maybe you felt uneasy when your routine changed suddenly, like when you moved to a new house or school? That’s a normal reaction to change. Change can be exciting, but it can also be a bit scary because it means stepping into the unknown. It's perfectly normal to feel this way, but it’s important to know how to handle these feelings.


Let’s start with a simple tool called the STAR breathing technique:


1. Sit comfortably and close your eyes.

2. Place your hand on your belly.

3. Take a slow, deep breath through your nose, feeling your belly rise.

4. Hold your breath for a count of three.

5. Exhale slowly through your mouth, feeling your belly go in.

6. Repeat five times.


Deep breathing helps slow your heart rate and sends a message to your brain to relax.


Now, let’s try something called grounding. This means focusing on the present moment and your surroundings to feel more stable and secure.


1. Look around you and name five things you can see.

2. Touch four things around you and describe how they feel.

3. Listen for three sounds you can hear.

4. Identify two things you can smell.

5. Take one slow, deep breath.


Grounding helps you stay present and can make you feel more anchored when everything around you is changing.


When faced with big changes, it can be helpful to create a "Change Plan":


1. Write down the change that is happening.

2. List three things that might stay the same, even with this change.

3. Write down two things you're excited about with this change.

4. Think of one person you can talk to about how you feel.


This plan helps you see the positives and provides support during times of change.


Change can sometimes make us feel like we’ve lost control. Here’s a technique to regain a sense of control:


1. Identify one small thing you can do right now.

2. It could be organizing your desk, writing a note to a friend, or taking a walk.

3. Doing something small and achievable can help you feel more in control and less overwhelmed.


Everyone faces change at some point, but remember, you have the tools to handle it. Whether you use STAR breathing, grounding, create a Change Plan, or do something small and manageable, you’re taking steps to navigate change confidently.


Let’s take one more deep breath together. Remember, these tools are here whenever you need them, just like the tools in a toolbox. Next time you face a change, you'll know what to do because you’ll have simple, actionable strategies you can use to feel more in control and less overwhelmed.


Tonight, teach someone at home the grounding exercise. Share how it helps you and when you use it.


Thank you for joining today’s mini lesson on dealing with change. I'm Vanessa Hutchinson-Szekely, and remember, you are capable and strong, ready to face any change with confidence and calmness. 



Until next time, remember the BBB motto:


Breathe Move Eat Rest


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Thank you! Bye! Ciao! 🌟🌿🌙