4 Simple Breathwork Exercises for Children and How They Help

As the world gets faster and faster, our children are experiencing more pressure every day.

More pressure to succeed.

More stress from academic and social demands.

More anxiety from constant overstimulation.

To help them, we need to teach kids how to slow down, and no technique is better than deep breathing. Let’s discuss breathwork for children and explore child-friendly breath techniques to help them find calm amidst the chaos.

Why is Breathwork Important for Kids?

Research has proven time and time again that deep breathing has many physiological benefits, like reducing blood pressure and stress hormones. So, by introducing the exercises to our children, we support their physical health.

However, the power of breathwork truly lies in its ability to teach children about self-regulation – specifically, the incredible connection between their bodies and minds. With regular practice, they will learn how to:

• Reduce anxiety and stress
• Improve their  focus and concentration
• Sleep better
• Increase their self-awareness
• Enhance their emotional regulation

For any child, this is a foundational skill that fosters resilience, which will help them overcome the many challenges ahead in life.

Fun Breathwork Exercises for Kids

Each of these calming breathing exercises for kids is based on proven deep breathing techniques. We have just modified the instructions to make them easier to explain to children. With such simple and engaging visualizations, kids as young as three or four can also join in and be a part of the practice.

1. Teddy Bear Deep Breathing

This deep breathing exercise is a simple way to improve focus in young minds. Based on belly breathing, it uses a toy to help children understand what they are doing. This visual and tactile approach helps them stay engaged, teaching them to concentrate on their breath.

1. Have your child hold a teddy bear or similar soft toy on their belly
2. Tell them to take slow, deep breaths.
3. As they inhale, they watch the toy rise,
4. As they exhale, they see it fall.

2. Bubble Breathing

Bubble breathing is a playful adaptation of the box breathing technique, tailored for kids. Not only does this method make breathwork fun, but you can slowly work your way up to 4 seconds and enhance the effects.

1. Ask your child to imagine they are blowing bubbles.
2. Tell them to inhale through their nose for 2 seconds – hold up your fingers to show the seconds.
3. Now tell them to hold their breath for 2 seconds
4. Next, have them exhale for 2 seconds like they are blowing a big bull
5. Tell them to pause for 2 seconds, then start again.

3. Flower Breathing

Flower Breathing is a soothing breathwork technique designed to help kids manage anxiety. Inspired by the traditional 4-7-8 breathing method, it encourages children to imagine smelling a beautiful flower.

• Ask your child to imagine holding a fragrant flower
• Have them breathe deeply through their nose for 2 seconds, as if they are taking in the sweet scent of the flower.
• Let them hold their breath gently for a count of 3 seconds
• Encourage them to exhale slowly through their mouth for 5 seconds, as if they are gently blowing away a petal.

5. Ocean Breathing

This breathwork for children takes inspiration from Ujjayi breathing yoga. It encourages children to visualize and mimic the soothing sound of waves.

1. Ask your child to imagine they are standing by the ocean.
2. Have them breathe in deeply through their nose for 2 – 3 seconds, making a gentle “sssshh” sound.
3. Let them hold their breath for 2 – 3 four seconds.
4. Have them exhale slowly and completely through their mouth for 2 – 3 seconds, making a big “hhhaaa” sound
5. Repeat this cycle a few times

Breath in the Calm

Breathwork is not just for adults! It is an amazing practice with just as many benefits for children. By integrating it into your child’s daily routine, you’re giving them a valuable tool that will help them throughout their life.

Would you like to know about other relaxation techniques for children? At Elemental Rhythm, find a treasure trove of resources you can use. Our facilitator training will teach you how to:

• Conduct kid-friendly breathwork sessions
• Facilitate safe and transformational experiences
• Guide meditations that children can enjoy
• Build and grow your own breathwork community

Visit Elemental Rhythm today and start your family’s journey to a calmer, more focused, and happier life.