Teaching Kids to Breathe – Simple Deep Breathing Activities for Kids

Deep breathing activities are an excellent way to help children regulate their emotions and manage stress.

These simple yet effective techniques are beneficial for calming both the mind and body.

In this article, you’ll learn about the benefits of deep breathing, how it supports self-regulation, tips for teaching children, and a variety of fun and engaging deep breathing activities to practice together (printables included!)

Prefer Watching Over Reading?

Why Deep Breathing is Effective for Self-Regulation

When we experience unpleasant emotions, our sympathetic nervous system is activated. This response causes faster breathing, a racing heart, and other physical symptoms, such as knots in the stomach.

These physiological reactions can make it hard for children to manage their emotions effectively.

Deep breathing helps calm the body by regulating these responses. It activates the parasympathetic nervous system, which counteracts stress and promotes relaxation.

Since the body and mind are connected, calming the body can also help calm the mind, making it easier for children to regain control of their emotions and behavior.

The Benefits of Deep Breathing

According to experts at Harvard, deep breathing offers numerous physical and emotional benefits that encourage self-regulation and help kids get back to baseline.

These include:

• Lowers heart rate
• Lowers blood pressure
• Reduces the stress hormone cortisol
• Helps regulate body temperature
• Forces you to slow down your breathing

How to Practice Deep Breathing Correctly

For deep breathing to be effective, it’s important to follow these steps:

1. Inhale Slowly Through the Nose: Take in air slowly and deeply until the lungs are full.
2. Engage the Stomach: The stomach should expand as you inhale. If you’re lying down, try placing your hand on your stomach so you can feel it rise.
3. Exhale Gently Through the Mouth: Breathe out slowly, as if blowing on hot food, until all the air is released from your lungs.

Practice makes perfect. It’s common for children to struggle with controlling their breath at first, but consistent practice will help them develop this skill.

How to Teach Deep Breathing to Kids

Deep breathing can be tricky for kids, but it’s a valuable skill to have.

Often, kids will breathe out really hard or go too fast, not correctly engaging their diaphragm.

Of course, practice makes perfect. Practicing deep breathing exercises daily with your kids will help them become experts.

Here are strategies to help them master this skill:

• Model the Behavior: Show children how to breathe slowly and deeply by demonstrating it yourself.
• Use Visual Aids: Incorporate posters, videos, or other visual tools to make the process more engaging. You’ll find some printables to help with this at the bottom of this article.
• Practice During Calm Moments: Introduce deep breathing when children are calm and ready to learn. Kids can’t learn new skills when they’re already dysregulated.
• Incorporate it into Daily Routines: Practice deep breathing at regular times, such as in the morning, before meals, or at bedtime.
• Make it Fun: Use playful exercises, like tracing shapes or imagining scenarios, to keep children interested.
• Provide Positive Reinforcement: Celebrate their efforts and progress to build confidence.

Practicing Deep Breathing Daily

Regular practice will help kids learn to use deep breathing effectively as a calming strategy.

Try doing one-minute sessions during calm, routine moments, such as:

• In the Morning: After waking up, to start the day with focus.
• After School: To transition from a busy day to a relaxed evening.
• Before Meals: To promote mindfulness and calmness before eating.
• During Transitions: To ease the stress of moving from one activity to another.
• At Bedtime: To create a soothing routine that supports restful sleep.

As children become more comfortable, start encouraging them to practice deep breathing during mildly stressful moments, such as before leaving for a fun outing.

This will help them learn to use the technique as a tool for managing real-life challenges.

Fun and Easy Deep Breathing Activities for Kids

Here are some fun and easy deep-breathing activities to make practice enjoyable for your kids — you can download a copy of these deep-breathing activities here.

1. Five Finger Breathing

• Slowly trace the outside of your hand with your index finger.
• Breathe in as you trace up a finger, and breathe out as you trace down.
• Repeat this exercise for a calming, tactile experience.

2. Triangle Breathing

• Start at the bottom left corner of a triangle.
• Inhale deeply while tracing up one side.
• Hold your breath for three seconds while tracing down the second side.
• Exhale slowly as you trace the base of the triangle.

3. Square Breathing

• Begin at the bottom left corner of a square.
• Inhale deeply as you trace up the side.
• Hold your breath for four seconds while tracing the top.
• Exhale as you trace down the opposite side, then hold for four seconds as you complete the square.

4. Rainbow Breathing

• Place your finger at one end of a rainbow.
• Inhale deeply as you trace to the middle of the rainbow.
• Exhale slowly as you trace to the other end.

5. Figure 8 Breathing

• Start at the center of the figure 8.
• Inhale as you trace the left loop, and exhale as you complete the right loop.
• Repeat for smooth, steady breaths.

6. Bumblebee Breathing

• Sit comfortably with your legs crossed.
• Inhale deeply through your nose for four seconds.
• Hold your breath for four seconds.
• Exhale with a gentle buzzing sound, “bzzz”, enjoying the calming vibration.

7. Snake Breathing

• Sit comfortably.
• Inhale through your nose for eight seconds.
• Hold your breath for four seconds.
• Exhale with a hissing “ssss” sound for as long as you can. Pause before repeating.

8. Flower Breathing

• Imagine holding a large, beautiful flower.
• Take a slow, deep breath in as if smelling it, and hold it briefly.
• Exhale gently. Repeat as needed.

9. Butterfly Breathing

• Take a deep breath in while spreading your arms out like butterfly wings.
• Exhale as you bring your arms in, wrapping them around yourself in a self-hug.

Free Printable Deep Breathing Activities

You can download and print these 9 deep breathing activities for free to use at home, school, or in your therapy clinics. They’re available here.

Hands-On Deep Breathing Activities

For children who benefit from more interactive and tactile activities, these hands-on deep breathing exercises can make the practice even more engaging:

Pinwheel Breathing

• Provide a pinwheel and encourage your child to blow on it gently enough to make it spin slowly.
• This helps them practice controlled, even breathing while making it fun.

Bubble Blowing

• Give your child a bubble wand and have them blow bubbles as slowly and steadily as possible.
• This encourages long, gentle exhalations and adds an element of play.

Straw Breathing

• Have your child blow through a straw to move a small object across a table like a cotton ball.
• This activity requires slow, controlled breathing to achieve the goal.

Feather Breathing

• Provide a lightweight feather and have your child keep it in the air by gently blowing on it.
• This encourages steady breathing and adds a sensory element.

The Role of Co-Regulation in Deep Breathing

Co-Regulation is when an adult or caregiver helps a child calm down and regulate their emotions. For younger children or children who are in a heightened state of dysregulation, co-regulation is essential, as they may not yet have the tools or capacity to self-soothe.

Co-regulation is a necessary part of teaching deep breathing. When caregivers practice alongside children, it provides a model for the behavior and creates a sense of safety.

This shared experience strengthens the bond between adult and child while supporting the child’s ability to self-regulate over time.

Why Practice When Kids Are Calm

Teaching deep breathing during calm moments is crucial for several reasons:

• Baseline Before Skillbuilding: Dysregulated brains can’t learn new skills.
• No Added Pressure: Children can focus on learning the technique without emotional distractions.
• Builds Muscle Memory: Repeated practice helps children internalize correct breathing patterns.
• Boosts Confidence: Mastering the skill during calm times prepares them to use it effectively during stressful situations.

By incorporating deep breathing into daily routines, children gain a reliable tool to manage their emotions and navigate challenges more effectively.

Deep breathing activities are valuable for helping kids develop self-regulation and emotional resilience.

With consistent practice, creative exercises, and supportive co-regulation, children can learn to manage their emotions and find a sense of calm in challenging moments.

Start exploring these exercises today to bring balance and peace to your child’s life.

Sharing is caring!