Breathing Techniques for Kids: Calming Tools You Can Use Anytime

Big feelings can be overwhelming for little hearts.

Whether it’s grief, anxiety, or just the intensity of growing up in a complicated world, children need simple ways to feel safe and grounded. Breathing exercises are one of the most accessible tools we can offer them.

When practiced regularly, mindful breathing can help kids:

Regulate emotions

Reduce anxiety

Improve focus

Fall asleep more easily

Feel a sense of control in moments of overwhelm

And the best part? It only takes a few minutes and can be done anywhere — no special equipment needed.

Why Breathing Helps

When we feel scared, angry, or upset, our bodies shift into “fight, flight, or freeze” mode. This response is automatic — and it’s especially strong in children.

But intentional breathing gives the body a different message:

You’re safe now. You can slow down. You can let go.

For grieving children or those going through change or trauma, breathing can be a lifeline — a tiny moment of calm in a storm they don’t yet have words for.

Fun, Easy Breathing Techniques to Try with Your Child

Here are a few gentle breathing techniques you can introduce to children. Each is designed to feel playful, simple, and soothing.

🐉 Dragon Breath

A great way to release tension and energy.

How it works:

Inhale deeply through the nose, then exhale through the mouth with a big “HA!” — like a fire-breathing dragon.

Let them stomp their feet or pretend to roar.

Best for: Anger, frustration, energy release

🌈 Rainbow Breaths

Helps calm the body while visualizing something beautiful.

How it works:

Inhale slowly through the nose while tracing a rainbow arc in the air. Exhale slowly while finishing the arc. Repeat with each color of the rainbow.

Best for: Transition times (bedtime, after school), calming anxious energy

🐝 Buzzing Bee Breaths

Soothes the nervous system with gentle sound.

How it works:

Inhale deeply through the nose, then hum gently on the exhale like a soft buzzing bee. Try covering ears lightly with hands for a calming, inward focus.

Best for: Overwhelm, overstimulation, or before sleep

🍰 Smell the Cake, Blow Out the Candles

Simple and perfect for younger kids.

How it works:

Pretend to smell a delicious birthday cake (inhale), then blow out the candles (exhale). Add a little imagination and it becomes a game!

Best for: Everyday calming, teaching breath rhythm

Access Free Printable Breathing Sheets

I’ve created a gentle, child-friendly PDF with some of these techniques — including coloring pages and visual instructions — to help kids connect to their breath and feel safe in their bodies.

🖍️ You can find it on the Resources Page of my website, alongside other supportive tools for grief, healing, and emotional wellness.

Whether you're a parent, teacher, therapist, or caregiver, I hope these tools offer a moment of peace — for both you and the children you support.