10 Breathing Techniques for Children
And artists too.
When my kids were little I noticed that they would sometimes become overwhelmed emotionally from getting over excited and over active and start freaking out, crying, screaming, whatever. At those times I would say ‘It is time for a magic hug.’ where I would hold them close to me and then breathe slowly and tell them to feel my breathing and to breathe with me for a minute or two until they calmed themselves down. It worked every time. And it gives the parent a minute or two to make sure they are calm and balanced as well.
Breathing techniques are a great way to help children manage stress, improve focus, and foster emotional regulation. Below are several simple and effective breathing exercises tailored for children:
1. Balloon Breathing
How it works: This technique uses imagery to make breathing fun and easy to understand for children.
Instructions:
Ask the child to imagine their body is like a balloon.
As they breathe in slowly through their nose, they imagine the balloon inflating, filling with air.
As they breathe out slowly through their mouth, they imagine the balloon deflating.
Why it works: This technique engages the imagination and makes the process of breathing more visual and tangible.
2. Smell the Flower, Blow out the Candle
How it works: This technique is a simple, fun way to introduce children to deep breathing.
Instructions:
Ask the child to imagine they are holding a beautiful flower in front of their nose.
Instruct them to breathe in through their nose as if they are smelling the flower.
Then, ask them to blow out slowly through their mouth, pretending they are blowing out a candle.
Why it works: The contrasting actions of inhaling through the nose and exhaling through the mouth help children develop controlled breathing and relaxation.
3. Belly Breathing
How it works: Belly breathing encourages deep, diaphragmatic breathing, which can help children feel calm and grounded.
Instructions:
Have the child lie on their back and place a small stuffed animal or a soft object on their belly.
Ask them to breathe in deeply through their nose, making sure their belly rises (as if the stuffed animal is being lifted).
As they breathe out slowly through their mouth, the belly should fall, lowering the stuffed animal.
Why it works: This encourages children to focus on their breath and the rise and fall of their belly, which helps them slow down and relax.
4. 5-5-5 Breathing
How it works: This is a structured breathing technique that helps children regulate their breath and calm their minds.
Instructions:
Ask the child to breathe in through their nose for a count of 5.
Have them hold the breath for a count of 5.
Then, instruct them to breathe out slowly through their mouth for a count of 5.
Why it works: The rhythmic pattern of counting encourages focus and deepens the breathing, helping to calm the nervous system.
5. Flower Breathing
How it works: This is a variation of the "smell the flower, blow out the candle" technique that adds a bit of creativity.
Instructions:
Ask the child to pretend they are holding a flower in their hand.
Have them breathe in deeply through their nose, imagining they are smelling the flower.
Then, have them exhale slowly and gently, as if blowing the petals of the flower in the wind.
Why it works: The child visualizes something calming (a flower), which helps them focus on their breath and feel more at ease.
6. Dragon Breaths
How it works: This technique adds fun and imagination, making it ideal for younger children.
Instructions:
Ask the child to pretend they are a dragon.
Instruct them to take a deep breath in through their nose (like drawing in air through their nostrils).
Then, have them exhale strongly through their mouth, making a "roaring" sound like a dragon.
Why it works: The playful, imaginative nature of this exercise encourages children to enjoy deep breathing and release energy in a healthy way.
7. Teddy Bear Breathing
How it works: A calming exercise for young children to connect with their breath.
Instructions:
Ask the child to lie down with a teddy bear (or another soft toy) on their stomach.
Instruct them to breathe in deeply through their nose and watch the teddy bear rise.
As they exhale slowly through their mouth, the teddy bear should fall.
Why it works: This focuses the child on the sensation of breathing and provides a tactile experience that makes the process more engaging.
8. Counting Breaths
How it works: This simple technique helps children focus their attention and control their breathing.
Instructions:
Ask the child to breathe in through their nose for a count of 4.
Then, have them exhale slowly through their mouth for a count of 4.
With practice, they can gradually increase the count to 5 or 6 as they become more comfortable.
Why it works: Counting offers a structured approach, making it easier for children to focus and regulate their breathing.
9. Ocean Breathing
How it works: This technique mimics the sound of the ocean, which can be soothing and calming for children.
Instructions:
Ask the child to sit comfortably and close their eyes.
Have them inhale deeply through their nose, then exhale slowly through their mouth, making a soft "ssss" sound like the waves of the ocean.
Why it works: The sound of "ocean waves" helps children focus and brings a calming, peaceful feeling.
10. Square Breathing
How it works: Square breathing is a simple, structured technique that is easy for children to understand and follow.
Instructions:
Ask the child to imagine a square in their mind.
Instruct them to breathe in for a count of 4 (as they "draw" the first side of the square).
Hold the breath for a count of 4 (drawing the second side of the square).
Exhale for a count of 4 (drawing the third side).
Hold the breath again for a count of 4 (drawing the final side).
Why it works: The structure of square breathing helps children focus on each part of the breath and provides a visual guide to control their breathing.
These breathing techniques help children focus, relax, and manage their emotions. Depending on the child’s age and temperament, some exercises may be more engaging than others, so it’s helpful to experiment and find the ones that work best for them.