Calm-Down Breathing Techniques for Kids

Jan 10

Teaching kids mindful breathing exercises goes beyond just calming the mind; it empowers them with a lifelong skill of emotional regulation. These techniques enhance focus, reduce stress, and promote a sense of well-being. By incorporating simple and fun breathing exercises into their daily routine, children can build a foundation for better emotional health, improved concentration, and the ability to navigate life's challenges with a deep breath and a centered mind.

Square Breathing

Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, hold for 4 seconds.

Birthday Candle Breathing

Hold up five “birthday candle” fingers and blow them out one at a time by inhaling deeply and then focusing the breath on the “candle.”

Snake Breathing

Inhale slowly through the nose, hold it for 3 seconds, exhale through the mouth while making a hissing sound.

Rose Breathing

Inhale deeply through the nose as if sniffing a rose, hold it for 1 second, exhale slowly through the mouth.

Five Finger Breathing

Hold up the left hand with the fingers spread apart and use the right pointer finger to trace the left hand starting at the base of the thumb. As you trace up a finger, breathe in. As you trace down a finger, breathe out. Switch hands and repeat.

Bunny Breathing

Take 3 quick sniffs in through the nose and then a long slow exhale through the nose.

Intentional breathing is one way to practice mindfulness.

Mindfulness practice encompasses a variety of techniques that promote overall well-being by cultivating awareness in the present moment. Engaging in mindfulness regularly can aid in the development and enhancement of:

Attention and Concentration: Focus on the present moment and practice sustained attention.
Emotional Regulation: Observe thoughts and emotions without judgment. This awareness helps kids manage stress, anxiety, and other complex emotions more effectively.
Stress Reduction: Promote a non-judgmental awareness of the present moment to allow kids to respond to stress from a place of calm and clarity.
Improved Self-Awareness: Learn to accept and understand behaviors, reactions, and thought patterns through self-reflection.
Enhanced Cognitive Skills: Improve memory, problem-solving, and decision-making by regularly practicing focused attention and mindful breathing.
Mind-Body Connection: Emphasize the connection between the mind and the body through mindful breathing and body scans.
Improved Sleep Quality: Improve sleep quality by utilizing relaxation techniques that manage stress and anxiety.
Increased Resilience: Encourage a non-reactive awareness to challenges and setbacks to enable kids to bounce back from adversity more effectively.
Empathy: Include elements of gratitude and compassion into meditation practice.

Mindfulness is a holistic life skill that promotes mental, emotional, and physical well-being. Explore our free printable mindfulness activities and specially selected books about mindfulness!