Breathing Techniques for Children: 3 Examples

Helping children manage stress can be as simple as teaching them a few effective breathing techniques. These techniques can help them feel calmer and more focused, whether they’re dealing with school stress, anxiety, or any overwhelming feelings. Below are three practical examples of breathing techniques for children that are easy to understand and implement.

1. Balloon Breathing

Context: This technique is great for children who enjoy imaginative play. It helps them visualize their breath and encourages deep breathing, which is essential for relaxation.

To practice Balloon Breathing, follow these steps:

• Sit or stand comfortably.
• Imagine you have a balloon in your stomach.
• Inhale deeply through your nose, visualizing the balloon inflating as your belly expands.
• Hold the breath for a moment.
• Exhale slowly through your mouth, imagining the balloon deflating and your belly getting smaller.
• Repeat this process for 5-10 breaths, encouraging your child to visualize the balloon as they breathe in and out.

Notes:

• You can enhance this activity by using a real balloon. Let the child blow up the balloon as they inhale and then let the air out as they exhale.
• Encourage them to think of a color for their balloon, which can help make the exercise more engaging.

2. 5-4-3-2-1 Breathing

Context: This technique helps children focus on their surroundings, making it useful for grounding them when they feel anxious or overwhelmed.

To practice 5-4-3-2-1 Breathing, guide your child through the following steps:

• Find a quiet space to sit comfortably.
• Encourage them to close their eyes or softly gaze at a spot in front of them.
• Inhale deeply through the nose and exhale through the mouth.
• Now, guide them to identify five things they can see around them.
• Next, ask them to identify four things they can feel (like the chair they’re sitting on).
• Then, have them name three things they hear (like birds chirping or a clock ticking).
• After that, have them identify two things they can smell (if possible) or remember a favorite smell.
• Finally, have them name one thing they can taste (perhaps a sip of water or the taste of their last meal).
• After completing the list, take a few more deep breaths together to finish the exercise.

Notes:

• This technique not only focuses on breathing but also enhances mindfulness. You can modify the steps by changing the numbers (e.g., 3-2-1) based on your child’s comfort level.

3. Animal Breathing

Context: This fun and engaging technique is ideal for younger children. It encourages them to mimic different animals while practicing their breath, making the experience lively and enjoyable.

To practice Animal Breathing, try the following:

• Choose a few animals to mimic (like a lion, snake, or bear).
• For Lion Breathing:
  • Sit or stand tall, then take a deep breath in through the nose.
  • Open your mouth wide, stick out your tongue, and let out a long, roaring exhale.
• For Snake Breathing:
  • Sit comfortably, and take a deep breath in through your nose.
  • As you exhale, hiss like a snake, making a long, slow sound.
• For Bear Breathing:
  • Take a deep breath in, lift your arms like a bear stretching.
  • Exhale with a big bear growl as you bring your arms down.
• Repeat each breathing exercise a few times, allowing your child to choose their favorite animal to focus on.

Notes:

• Encourage creativity! Let your child suggest other animals and create their own unique breathing techniques.
• This activity can be combined with a story or imagery about the animals to make it more engaging.

By integrating these breathing techniques into your child’s daily routine, you can equip them with valuable tools to manage stress and enhance their overall well-being.