Have you ever found yourself thinking, “Wow, if only I knew some simple breathing exercises when I was a kid, life might have been a tad easier?” Well, you’re not alone.
Many adults today, myself included, realize the value of teaching children how to handle big emotions with easy, mindful breathing exercises.
Not only does it help them in stressful situations, but it also builds lifelong habits that benefit their mental health and overall well-being.
Teaching kids how to de-escalate when they’re overwhelmed with simple techniques like breathing exercises can have a lifelong impact on them and their surroundings.
I was on Good Morning Britain recently and briefly talked about how sometimes we all need a minute to catch our breath, including the little ones. You can watch the whole debate here.
Today, I’m excited to share 11 fun and easy breathing exercises that are perfect for children of all ages. I’ve tried a couple of these with my daughter since she was a toddler, and they still work now that she’s 7. Let’s breathe easy and have some fun!
1. Cloud Blowing
One of my daughter’s favorite breathing exercises is to go outside, spot a nice big fluffy cloud, and blow it away in 10 nice big breaths.
This simple task is a great way to practice deep belly breathing while enjoying the fresh air. It helps calm children and gives them a visual guide to focus on, which is great for young children learning to manage their emotions.
2. Candle Fingers
This one’s a classic in our house. I hold up my hand and ask my daughter to pretend every finger is a candle. She blows them out one by one as I slowly put my fingers down.
During this, she places a hand on her chest to feel it rise and fall with each breath. It’s a fun way to engage in mindful breathing exercises and teaches her to notice the movement of her breath.
3. Fast Sniffs, Long Exhale
When things get a little tight inside, I do 2 quick inhales through my nose and one long, slow exhale through my mouth.
This technique works wonders for panic and anxiety attacks because it has a fast, calming effect on the body by engaging the parasympathetic nervous system. It’s an easy way to reset and calm those anxious thoughts.
4. Flower and Candle Breathing
Imagine holding a flower in one hand and a birthday candle in the other. Take a deep breath in through your nose, smelling the flower, then blow out through your mouth, like blowing out the candle.
This is a fun activity and a great breathing exercise to calm children and focus on their breathing pattern.
5. Bubble Breathing
Grab a bubble wand and dip it in bubble solution. Have your child take a deep breath in and then blow out slowly to create bubbles.
This visual breathing exercise is not only fun but also encourages deep belly breathing and can be a great way to handle different emotions.
6. Hot Air Balloon Breathing
Ask your child to place their hands on their belly. As they take a big inhale, they should imagine their belly is a hot air balloon filling up.
When they exhale, they can visualize the balloon slowly deflating. This deep breathing exercise is a wonderful way to teach diaphragmatic breathing and helps children become aware of the rise and fall of their chest and belly.
7. Bumblebee Breath
For this exercise, children take a deep breath in through their nose and then hum like a bumblebee on the exhale.
The vibration from the humming can be very soothing and helps slow down their heart rate and anxious breathing. It’s also a fun way to add some sound to their breath work.
8. Snake Breath
Children take a deep breath in through their nose and then slowly hiss out like a snake as they exhale.
This extended exhale helps engage their parasympathetic nervous system, bringing a sense of calm and reducing stress. Plus, it’s a great way to make breathing exercises fun and engaging.
9. Square Breathing
Square breathing is a powerful way to teach children to take slow, mindful breaths. Have them breathe in for a count of four, hold for four, breathe out for four, and hold again for four.
This creates a balanced breathing pattern that can help manage strong emotions and bring a sense of calm in stressful situations.
10. Shoulder Roll Breaths
This exercise combines gentle movement with breathing. Children roll their shoulders up to their ears as they take a deep inhale, then roll them back and down as they exhale.
It’s a good way to release tension and focus on the present moment. Plus, it’s a simple way to incorporate breath work into their daily routine.
11. Dragon Breath
For Dragon Breath, children take a deep breath in through their nose and then exhale forcefully through their mouth, like a dragon breathing fire.
This can be particularly helpful for releasing big emotions and bringing a sense of empowerment and control.
These exercises are just the beginning. There are so many different ways to incorporate breathing exercises into daily life, each offering unique benefits.
Whether it’s through a children’s picture book on mindful breathing exercises, using breathing cards, or watching videos of deep breathing techniques, the most important thing is to find what works best for your child.
Incorporating these exercises can help children of all ages navigate their emotions and make thoughtful decisions. It’s a valuable tool for their mental health, helping them handle overwhelming emotions and stressful situations.
So, let’s make breath work an important part of their daily routine. It’s a simple way to create calm moments and develop healthier habits for a lifetime.
More Emotional Regulation and Grounding for Kids
Helping children develop emotional regulation and grounding techniques is crucial for their overall well-being. Check out the related links below for more resources.
- 15 Fun And Simple Grounding Activities For Kids
- What is Gentle Parenting and Why Practice It with Your Kids?
- 10 Powerful Reasons Why Kids Need Role Models
- Natural Ways to Reduce Anxiety In Children
- What Is The Balanced Parenting Approach?
We hope you enjoyed these effective breathing exercises that can support kids in managing their emotions and staying grounded.
If you found this post helpful, please share it with others who might benefit – with friends and family or on social media. Your support helps spread the word about the importance of emotional well-being for children!
Just a great resource. I did not know there were this many beathing techniques for kids. I must try some of these on my own kids.