10 Calming Breathing Exercises for Anxious Kids
As a mother, I’ve often felt like I’m juggling a thousand things at once. Between school pick-ups, after-school activities, and trying to squeeze in some quality family time, managing my child’s anxiety can sometimes feel overwhelming.
One afternoon, I found myself comforting my son after a particularly stressful day at school.
He was anxious and struggling to calm down, and it struck me that he needed more than just comforting words—he needed tools to manage his feelings.
That’s when I started exploring breathing exercises specifically designed for kids.
To my surprise, incorporating these simple techniques into our daily routine has made a significant difference.
Not only do they help my son manage his anxiety, but they also give him a sense of control over his emotions.
If you’re finding yourself in a similar situation, here are 10 calming breathing exercises that have worked wonders for us.
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Kids Breathing Exercises To Try
1. Balloon Breathing
Imagine blowing up a balloon. Have your child take a deep breath in, as if they’re inflating a balloon, and then slowly exhale, pretending the balloon is deflating.
This simple visualization can help them focus on their breath and calm down. For a fun addition, try using a balloon-themed sensory toy to reinforce the idea.
2. Flower and Candle Breathing
Have your child imagine they are smelling a flower and then blowing out a candle. Instruct them to take a deep breath in through their nose as if they’re smelling a beautiful flower, and then exhale slowly through their mouth as if they’re blowing out a candle.
This exercise is great for younger kids who enjoy imaginative play. A flower-scented candle or a candle-themed nightlight can make the exercise more engaging.
3. 5-Finger Breathing
Ask your child to hold up one hand and use the index finger of the other hand to trace around their fingers.
As they trace up a finger, they should breathe in, and as they trace down, they should breathe out. This exercise helps them focus on their breathing and has a soothing rhythm. Consider using a colorful finger puppet to make the exercise more interactive.
4. Bubble Breathing
Blowing bubbles can be a calming activity for kids. Have your child take a deep breath and then gently blow through a bubble wand. The focus on blowing gently can help them regulate their breathing and feel more relaxed. To make it even more fun, try a bubble-making kit that creates large, colorful bubbles.
5. Teddy Bear Breathing
Have your child lie down with a teddy bear on their belly. As they breathe in, they should imagine their teddy bear rising, and as they breathe out, they should imagine it falling. This exercise helps children visualize their breathing and can be particularly soothing. A soft, cuddly teddy bear can enhance the experience.
6. Counting Breaths
Teach your child to count each breath they take. Instruct them to breathe in for a count of four, hold for a count of two, and then exhale for a count of six. Counting helps children focus on their breath and can make the process feel more structured. Use a counting chart or visual timer to assist them in keeping track.
7. Rainbow Breathing
Guide your child to imagine they are drawing a rainbow with their breath. As they breathe in, they should picture each color of the rainbow, and as they exhale, they should visualize the rainbow getting brighter. A rainbow-themed coloring book or rainbow projector can help reinforce the visualization.
8. Snake Breathing
Have your child take a deep breath in through their nose, and then exhale slowly, making a hissing sound like a snake. This exercise not only helps with calming their breath but also adds an element of play. A snake-themed plush toy can make this exercise more enjoyable.
9. Ocean Waves Breathing
Ask your child to imagine they are at the beach, listening to the sound of ocean waves. As they breathe in, they should visualize the waves coming in, and as they exhale, they should imagine the waves going out. Playing a beach-themed lullaby or using a white noise machine with ocean sounds can enhance the experience.
10. Star Breathing
Have your child imagine they are blowing out a starry sky. Instruct them to take a deep breath in and then exhale slowly, visualizing blowing out tiny stars into the night sky. A glow-in-the-dark star projector can make this exercise more engaging and help create a calming atmosphere.
Bottom Line
Integrating these breathing exercises into your child’s routine can offer them a valuable tool for managing anxiety and anger.
It’s amazing how something as simple as focused breathing can make a significant difference in a child’s emotional well-being.
As you practice these techniques together, you’ll not only help your child find calm but also foster a stronger connection between the two of you.
Remember, consistency is key, and the more your child practices these exercises, the more natural they will become.
Give these exercises a try and see which ones resonate most with your child. They may just become a favorite part of your daily routine!
For more in-depth techniques and resources on breath work for children, check out these books: Rainbow Breathing Book and Breathing Makes It Better Book.
I love that these breathing techniques can be incorporated into everyday activities like bedtime or homework time.
It makes it easy to build them into our family routine, and helps to reinforce the idea that self-care and relaxation are important parts of our daily lives. Thank you for these wonderful ideas!
I work with kids who have experienced trauma or anxiety, and I have found that breathing techniques can be incredibly helpful in supporting their emotional well-being.
These simple strategies are a great addition to my toolbox – I can’t wait to try them out with my clients. Thanks so much for having such an insightful blog!
This post is a great reminder of the power of breathing to help regulate our emotions.
I appreciated the scientific explanation of how deep breathing affects our nervous system – it helps to make the techniques feel more tangible and grounded in research.
These are great tools not just for kids, but for adults too!
I love that these breathing techniques are designed specifically for kids. It can be hard to know how to teach mindfulness and relaxation to young children, but these strategies are so accessible and engaging.
My child loves the ‘balloon breath’ technique in particular – it’s become a go-to tool in our house. The hardest part is actually getting my child to participate, but with patience it does work.
I am so grateful for this post! As a parent, I sometimes struggle to help my child regulate their emotions, especially when they’re feeling overwhelmed or upset. These simple breathing techniques are a game-changer – they’re easy to implement, but incredibly effective at helping kids calm down and feel more in control.