Help kids to regulate and feel calmer: Teach them to use these simple breathing exercises
/Breathing is something we all do — but when we slow it down with intention, it becomes a powerful tool for our children’s health, behaviour, and emotional balance. In the busy pace of modern childhood, where little nervous systems are constantly switched “on,” breathing exercises can offer kids a simple, grounding reset. They help calm the body, focus the mind, and give children the tools to navigate big feelings with more ease.
How Breathing Supports the Nervous System
Breathing exercises work by supporting the nervous system — specifically, the parasympathetic system, which helps us slow down, rest, and digest. When children learn to breathe deeply and intentionally, they’re better able to shift out of a heightened “fight or flight” state and into a calmer, more connected space. This is particularly valuable for emotional regulation, attention, and resilience — all key ingredients in healthy childhood development.
Three Beautiful Breathing Exercises for Kids
Balloon Belly Breathing
Invite your child to place their hands on their tummy and imagine blowing up a big balloon. As they breathe in through the nose, their belly fills up like a balloon. As they breathe out slowly through the mouth, the balloon gently deflates. This is a great one to use at bedtime or when helping kids wind down from overstimulation.
Bumblebee Breath
This one’s a favourite in many households. With fingers gently covering their ears, children take a deep breath in, and then hum softly like a buzzing bee as they breathe out. The sound and vibration have a naturally calming effect — and it’s a playful way to turn inward and soothe the senses.
Rainbow Arms
As your child breathes in, they raise their arms up like they’re drawing a rainbow across the sky. As they breathe out, their arms float back down. Pairing the movement with the breath gives kids something visual and physical to focus on — and it’s a lovely way to bring calm into the body.
Breathing exercises are such a simple yet powerful tool to bring more calm, connection, and wellbeing into your home.
When practiced regularly — even for just a few minutes a day — they can help your children build emotional awareness, feel more grounded, and strengthen their nervous systems. These little rituals can become beautiful moments of connection for your whole family — a breath of calm in the chaos.
