Breathing Exercises For Kids: Regulating Emotions Early
Breathing exercises are a common coping skill used among adults, but children and teens can use them and benefit from them as well. These exercises often consist of breathing in a purposeful, mindful way, and they may help children learn to control emotions and self-soothe from an early age. Research indicates that breathing exercises can be advantageous for mental and physical health, so teaching your children may set them up for success in the long term.
The benefits of breathing techniques for children
There are various benefits to breathing exercises for children, including the following.
Anger management
Breathing exercises can help a child deescalate angry feelings and enter a calmer state. These coping mechanisms may also support children in communicating their feelings more clearly after acting out in anger.
Stress management
Like adults, kids and teens often face stress. Breathing exercises may give kids a sense of control when feeling overwhelmed.
Anxiety relief
Various studies have shown that breathing exercises can help those facing anxiety symptoms. Like with stress and anger, kids can experience anxiety as much as adults can, so having tools to support them during times of overwhelm can be vital. When kids feel anxious, focusing on deep breaths can lower their heart rate, relax chest tension, and have a calming effect. If a child is living with an anxiety disorder, deep breathing may be a helpful coping skill if they experience anxiety or panic attacks in public.
Sleep improvements
Deep breathing often calms the body and elicits a sense of relaxation, potentially cultivating healthier sleep. Having your child complete a breathing exercise as a form of meditation before sleeping may help them calm down while in bed. If your child experiences hyperactivity or insomnia before bed, these activities can be part of their sleep hygiene routine.
Physical health improvements
Deep or diaphragmatic breath can also support physical health by promoting healthy blood pressure and respiratory muscle strength. In addition, deep breathing exercises can increase the oxygen flow in the body and brain, activate the parasympathetic nervous system, and promote a sense of mindfulness for kids. One of the most beneficial aspects of breathing exercises is that they can be used virtually anywhere. Kids benefit from healthy coping skills like adults, and breathing exercises can be done on the go.
Breathing exercises for kids
Breathing can be a useful coping skill, and it is beneficial that kids learn this early. To practice deep breathing techniques with your child, make sure you are in a relaxed environment and sitting comfortably. There are several ways to practice breathing. Here are some simple, child-friendly breathing exercises that are easy to explain and easy to understand:
The five-five-ten breathing exercise
To engage in the 5-5-10 breathing exercise, simply breathe in while counting to five at an even pace. Then, hold your breath while you count to five at the same even pace. After that, breathe out slowly while you count to ten.
The four-seven-eight breathing exercise
This breathing exercise is often used to help children fall asleep. To practice it, close your eyes and breathe in slowly as you count to four. Then, pause and hold your breath while you count to seven. After counting to seven, let your breath out slowly while counting to eight.
The equal breathing exercise
Equal breathing is often considered one of the most straightforward breathing exercises. It requires equal inhale to exhalation breaths. To practice this exercise, breathe in while you count to four. Pause before breathing out for another four counts. Complete this exercise at a slow, steady pace.
Alternate nostril breathing
Cover one nostril with your thumb and breathe in and out slowly through the other nostril. For this exercise, make sure to take deep breaths. Then switch sides, covering the other nostril, and breathe in and out slowly through the uncovered one. Keep alternating until you feel relaxed.
The tumble dryer exercise
To begin this breathing exercise, kids can sit with their legs crossed. Have them place the index fingers of both hands in front of their mouth. Ask the child to take a large breath in through the nose, then exhale through the mouth. As they blow out through their mouth, have them swirl their fingers around like they are rolling in a tumble dryer while listening to their breath and how it sounds passing through the fingers.
Belly breathing
To start the belly breathing exercise, sit, stand, or lay down with your back flat on the floor. Make sure that you're in a comfortable position. Then, put your hand or gently lay a finger on your abdomen. Breathe in slowly, directing the air toward your hand while keeping it on your belly. Take a pause. Then, let the breath out slowly and peacefully. It can help to do this exercise with your eyes closed to promote further relaxation.
Deep breathing with props
Using props can benefit younger kids of any age who may have trouble engaging in breathing exercises independently. Kids often learn best when having fun. Making breathing into a game can make it seem less like an exercise or a purposeful attempt to calm down.
Bubble breathing
Bubble breathing can be a fun way to practice deep breaths. If you don't have a physical prop, such as a bubble-blowing wand, pretending to blow bubbles may also work. Instruct your child to hold out their hand like they're holding a bubble wand. They can use a finger as a wand as well.
With their hand out, ask them to close their eyes and breathe in while you count to five. Then, ask them to pause. After that, tell them to let their breath out slowly and evenly. You can also ask them to pretend they are blowing dandelion seeds, birthday candles, or any other prop that works for the exercise.
Feather breathing
This exercise uses a prop, but it has an added element of mindfulness. Get a bag of colored feathers at your local craft store. Have a child place a feather of their choice on the palm of their hand. To start, instruct your child to close their eyes, breathe in, and hold the feather in front of their face. Then, tell them to release their breath without letting the feather fall from their hand.
The dragon game
Making deep breathing into a game is a way to make breathing exercises more appealing to kids. Ask your child to pretend they're a dragon and instruct them to breathe in slowly before preparing to breathe out fire. Ask them to hold their breath and pause. Then, have them look around and breathe slowly to ensure the "fire" spreads across the room.
These dragon fire breaths may help the child exhale slowly and deliberately through their mouth. This exercise has different variations, and videos online are explicitly made for kids that teach them how to play the dragon game or engage in dragon breathing.
Another common variation is "the snake game," or snake breathing. To play the snake game, you'll engage in the same pattern of deep breathing, but instead of being a dragon, you breathe out with a hissing sound like a snake. The in-breath may need to be deep enough to exhale a long snake breath.
Bumblebee breathing
Bumblebee breaths are another fun, animal-inspired way to breathe deeply. Inhale deeply through the nose. Gather as much air as you can in your lungs. When you exhale, make a buzzing sound like a bee with your mouth. The vibrating breaths can help you return to the body and avoid distractions. Try putting a finger over your mouth or on your throat to feel the vibration as you blow out.
Bunny breath
Bunny breaths incorporate fingers and arms so children can engage their bodies while taking deep breaths. Hold up two fingers and imagine they are the bunny's ears. Keep your shoulders relaxed. Start with your fingers low and curled. Then, take a deep breath with your nose scrunched like a bunny. As you do this, raise your arm slowly while lifting the ears (your fingers) as you go. When you exhale, breathe out slowly while lowering your arm and the bunny's ears.
Mountain breathing
Draw four mountain peaks on a piece of paper. Instruct the child to trace the mountains with their index finger. Take a deep breath through your nose as you go up the mountain. As your finger moves down the slope, exhale the air through your mouth.
There are also several books, audiobooks, free prints, and recordings of guided breathing exercises for children to help them grasp and engage in breathing exercises.
Counseling options for parents and teens
Caring for a child can be a significant responsibility, and caregivers or parents may experience stress, mental health challenges, or confusion regarding caregiving. Whether you seek support with parenting challenges, stress, a life change, or a transition, online counseling platforms like BetterHelp offer thousands of therapists for parents and others seeking support.
Online therapy allows busy caregivers the freedom to speak with a therapist within their schedule from anywhere they choose via phone calls, online messaging, or video chat. In addition, online therapy is often discreet, more affordable than in-person therapy, and as effective as face-to-face treatment in addressing mental health conditions like anxiety, depression, and post-traumatic stress disorder (PTSD).
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
If you're looking for an online therapist specializing in working with teens and adolescents, platforms like TeenCounseling can connect adolescents aged 13 to 19 with various licensed, accredited therapists with experience working with teens and adolescents. An online therapist can help teens work through breathing exercises and other emotional regulation skills at home and on the go.
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Takeaway
How do I teach my child to calm his breathing?
Teaching a child to calm their breathing can be a valuable skill for managing stress and anxiety. The approach you use may vary depending on the child's age.
Here are some strategies to help you get started:
- Deep breathing: For older children, you can explain deep breathing techniques. You can encourage them to take slow, deep breaths through the nose and exhale slowly through the mouth. Counting breaths while breathing can also help them relax and stay focused on the task.
- Visualization: Younger children may respond well to visualization exercises. You can encourage them to imagine a favorite place while taking slow breaths. For instance, "Imagine you're at the beach, and you're taking in the smell of the ocean as you breathe in slowly."
- Breathing toys: Parents can use tools like bubbles or pinwheels to make deep breathing fun. Inhale while blowing bubbles or making the pinwheel spin, and exhale slowly. A stuffed animal can be a great breathing buddy.
- Modeling calmness: Children often learn by example. When you practice calming breathing exercises together, you show them how to manage their stress.
- Consistency: Regularly practicing breathing exercises helps children gain control of their emotions. You can designate certain times during the day for your child to practice calming breaths, such as when they wake up or before bedtime.
What is a mindful breathing tool for kids?
One effective resource for teaching mindful breathing to kids is free printables. These printable worksheets often feature child-friendly illustrations and simple instructions that guide children through various breathing exercises. They may include activities like coloring while focusing on their breath or following a visual guide to control their inhalations and exhalations.
These free guides can be valuable tools for parents, teachers, and caregivers to introduce mindfulness and emotional self-regulation to children. By incorporating playful and interactive elements, these resources make mindful breathing enjoyable and available for kids, helping them develop essential coping skills for healthily managing stress and emotions.
Apps and videos are also available to help kids master calming breath exercises. For instance, meditation apps offer guided mindfulness and breathing activities for children as young as five years old. Parents can use these tools to teach their children about the power of relaxation and promote healthy habits in a fun way.
How to do simple breathing exercises?
Kids' breathing exercises don't have to be complicated. Many effective and kid-friendly techniques can help children relax and reduce stress.
Deep belly breathing, or diaphragmatic breathing, can be a great way to start, as it helps children focus on the feeling of their breath traveling in and out. Deep belly breaths also stimulate the parasympathetic nervous system, which helps relax the body and reduce stress. Follow these steps to encourage your kids to do deep belly breaths:
- Invite them to place their hands on their stomachs and inhale deeply through the nose while counting from one to four.
- Ask them to hold their breath for a few seconds and count up to four again.
- Encourage them to exhale slowly through the mouth and continue counting from one to four.
- Repeat these breathing exercises for a few minutes until they feel relaxed and calm.
You can also use other fun techniques with your kids, like balloon breathing, to reinforce the importance of proper breathing patterns. Easy-to-follow strategies can help kids learn how to control their breathing and lower stress.
What is a simple guided breathing exercise?
Bumblebee breath is one of the easiest breathing exercises, especially for children. Bhramari pranayama is a yogic breathing technique that mimics the sound of a bumblebee. This exercise helps control breathing and promotes a sense of calm and relaxation.
To perform the bumblebee breath:
- Sit comfortably with your child, ideally in a quiet place.
- Instruct them to close their eyes or lower their gaze to reduce distractions.
- Take a deep breath through the nose.
- As they exhale, have them make a gentle humming sound, like a bumblebee buzzing. Encourage them to make the sound for the entire duration of the exhale.
- Repeat this process for several breaths, focusing on the humming sensation and rhythmic breathing.
The effects of this ancient yoga practice have been found to be beneficial for both children and adults. Clinical studies indicate there may be long-lasting physical and psychological benefits from this type of deep breathing exercise.
What is the purpose of breathing exercises?
Breathing exercises serve several purposes, contributing to physical, mental, and emotional well-being. The primary goals of breathing exercises include:
- Stress reduction: Controlled breathing techniques, such as deep, slow breaths, activate the body's relaxation response, reducing stress and anxiety.
- Improved oxygenation: Proper breathing ensures the body receives an adequate oxygen supply, vital for overall health and energy levels. More oxygen can lead to better physical and cognitive functioning.
- Enhanced focus and concentration: Mindful breathing exercises can improve concentration and cognitive function by promoting a state of mindfulness and mental clarity.
- Emotional regulation: Breathing exercises help individuals manage emotions by promoting emotional awareness and providing a means to calm the nervous system.
- Physical health: Certain breathing exercises, like diaphragmatic breathing, can improve lung function, blood circulation, and heart health.
- Stress management: Regular practice of breathing exercises can equip individuals with effective tools to manage everyday stressors and maintain emotional balance.
Breathing exercises are a versatile and powerful tool for promoting physical and emotional well-being. By teaching their children simple breathing exercises, parents can provide them with an essential skill to help them live healthier and calmer lives.
How do you check for breathing in a child?
If you have a concern about your child's breathing, it is important to consult a medical professional. However, you can do some simple things at home to check for proper breathing patterns.
First, you can observe how your child breathes when they are at rest and asleep. Healthy breathing habits typically involve long, deep breaths starting from the stomach. If your child's breathing seems shallow or they are snoring, it could be a sign of an underlying condition, and you should seek medical attention.
You can also count the number of breaths per minute by timing how many times the chest rises and falls in one minute. The normal respiratory rate will vary by age, but generally, fewer than 10 breaths per minute is a sign of shallow breathing.
Finally, you can ask your child to take deep breaths and observe how their body responds. If they are struggling to fill their lungs with air or find it difficult to exhale fully, there may be an issue that needs to be addressed.
It's important for parents to pay attention to their children's breathing and seek help if they have any concerns. Early detection of a potential problem can help ensure that your child receives the care they need to stay healthy.
What is fast breathing in kids?
Fast breathing refers to a condition where a child breathes at a rate higher than the normal range for their age. The normal breathing rate for children can vary with age, but in general, younger children tend to breathe faster than older ones. Fast breathing in kids is often characterized by quick sniffs or rapid, shallow breaths.
Some quick explanations for why a child may be breathing fast include:
- Fever: Illnesses that cause fever, such as infections, can lead to increased respiratory rates in children.
- Anxiety or stress: Emotional distress or anxiety can sometimes result in rapid breathing in kids.
- Physical activity: After vigorous physical activity or exercise, children may breathe rapidly to meet increased oxygen demands.
- Asthma or respiratory conditions: Children with asthma or other respiratory conditions may experience fast breathing during flare-ups.
- Pain or discomfort: Pain or discomfort, such as from an injury or illness, can lead to rapid breathing as a response to distress.
While fast breathing can be a sign of an underlying condition, it is important to remember that in most cases, rapid breathing in children is not serious and resolves quickly. It's important to teach kids proper breathing techniques to reduce the frequency of episodes.
What are the 5 breathing techniques?
There are a variety of breathing techniques that can be used to promote relaxation and overall well-being.
Here are five of the most popular breathing exercises:
- Diaphragmatic breathing: This type of deep breathing engages the diaphragm, which is a muscle located just below your lungs. It helps to relax the body and reduce stress.
- Box breathing: This technique is designed to help control your heart rate, as it involves slowly inhaling for a count of four, holding your breath for four counts, exhaling for four counts, and then repeating.
- Alternate nostril breathing: This technique involves alternating the nostrils that you breathe in and out of, allowing for a more balanced flow of air.
- Belly breathing: This is a simple exercise that focuses on bringing awareness to your breath. It involves placing your hands on your stomach and inhaling deeply through the nose, feeling the belly rise as you take in air.
- Visualization breathing: This technique is a combination of deep breathing and guided imagery. It involves focusing on a calming image while inhaling and exhaling slowly.
When practicing these techniques, it's important to remain mindful of your breath and body sensations. With regular practice, you may begin to notice an improvement in physical and mental well-being.
How do I know if my child has difficulty breathing?
Recognizing if your child has difficulty breathing is crucial for their well-being.
Here are some signs to look for when determining if your child is struggling to breathe:
- Wheezing: This can sound like a whistling or squeaking noise when the child inhales.
- Rapid breathing: If your child's breathing rate is higher than usual, it could be an indication of trouble.
- Fatigue: Your child may experience difficulty concentrating and physical exhaustion if they are having difficulty breathing.
- Rapid breathing: If your child's breathing rate is consistently higher than their normal range for their age, it may indicate difficulty.
- Flaring nostrils: Widening of the nostrils with each breath, especially in infants, can indicate effortful breathing.
- Retractions: Visible pulling in of the chest, ribcage, or neck muscles with each breath is a concerning sign.
- Color Changes: If your child's skin or lips turn blue or gray, it suggests a lack of oxygen.
- Shortness of breath: If your child appears breathless or struggles to speak due to breathlessness, it's a clear sign of breathing difficulty.
- Agitation or distress: Restlessness or extreme fussiness, particularly when accompanied by labored breathing, is cause for concern.
- Inability to feed or speak: If your child can't eat or speak due to breathing issues, seek immediate medical help.
You should not let your child fall asleep if they are having difficulty breathing. If you notice any of these signs, seek medical advice as soon as possible.
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