Start with bismillah.

Breathe in slowly for four counts, hold for four, and breathe out for four. Do it three times. Ask: "How does your chest feel now?"

Watch the Nemours KidsHealth video about how your lungs work.

Now listen to the ayah together in the app, with the translation. Ask: "What did Allah open for the Prophet ﷺ?"

Each child keeps one wonder question, for example: "What does an 'open heart' feel like?" Younger children can draw theirs.

Find it in the mushaf: Surah Ash-Sharh is surah 94, and it has eight ayat. Find ayah 1. The surah's name comes from the key word nashrah: to open up and widen. Many scholars explain it as giving the heart calm, light and room for good.

Fact: How many breaths do you take in a day?

Ages 5–8: Balloon lungs. Blow up a balloon slowly with one long breath. How big can you make it?

Ages 9–12: Breath count. Count your breaths in one minute sitting still. Multiply to find breaths per hour and per day.

Finish with: "I found that I take about ___ breaths a day."

Talk together:

• When does your chest feel tight, and when does it feel open and calm?
• Which name of Allah does this remind you of?
• What helps open your heart: Quran, dua, a hug?
• How can calm breathing help when you're upset?
• What would you like to ask an ustaz or ustazah about this ayah?

Make a small plan: "This week, when I feel upset, I will breathe slowly and say ___."

• Teach a younger child slow breathing.
• Thank Allah for every breath at bedtime.
• Next time: the next ayah (94:2) is about a heavy burden lifted. Explore it together!

Action: Use the 4-4-4 breathing whenever you feel cross or worried.