A few weeks ago, my 6-year-old was in full meltdown mode because her shoelace broke. She sat on the floor crying like it was the end of the world. I crouched beside her and said, “Let’s try the flower and candle trick.”
She waited, then used the back of her hand to clean her face. No words, no questions—just quiet. We sat there on the floor, breathing in together, slowly letting the air out. By the second breath, her shoulders had dropped. By the third her face had softened. She looked at me, half-smiled, and stood on her own. The sandals still mismatched, and the shoelace remained broken, but the meltdown had gone.
That’s when it hit me. Kids don’t always need us to say something. They just need space. A moment to pause. A few steady breaths with someone close by.
Children’s breathing exercises have purposes beyond relaxation. They enable kids to respond with consistency, safety, and control. I’ve seen them work in our home, and with children in preschool too. If you’re looking for something simple that brings big results, this might be a good place to start.
1. Smell the Flower, Blow the Candle
This one is perfect for the 3 to 6 age group. You don’t need props—just your hands and some imagination.
How it goes:
- Hold up one finger like a flower. Sniff it slowly.
- Hold up another finger like a candle. Blow out gently.
- Repeat a few times until you see them relax.
It’s one of the easiest breathing exercises for kids because it feels like play.
2. Teddy on the Tummy
I first did this with my daughter when she had trouble falling asleep.
What you do:
- Lay your child down. Place a soft toy on their stomach.
- Ask them to watch it move up as they breathe in and down as they breathe out.
- You can even say, “Let’s rock Teddy to sleep.”
It’s a quiet bedtime ritual that also builds awareness of how deep breathing feels.
3. Breathe and Trace (Five Finger Breathing)
If you’ve ever had to calm a child in a noisy public place, try this.
How to try it:
- Stretch one hand like a star.
- Use the other hand to trace each finger.
- Breathe in while going up a finger.
- Breathe out while going down.
It gives kids something to do with their hands while breathing. Works well in cars, queues, and during school transitions.
4. Rainbow Arms
I love this one for circle time or group play.
Steps:
- Stand with arms by your side.
- As you breathe in, slowly raise your arms overhead like drawing a rainbow.
- As you breathe out, lower them gently.
Kids enjoy the rhythm and movement. It also helps burn some energy while resetting their focus.
5. Snake Breath
This one is just fun—and great for those loud, chaotic moments.
How it goes:
- Breathe in through your nose.
- Then hisssss out like a snake.
- The longer the hiss, the better.
You can even turn it into a game: “Who can make the longest snake?”
Deep breathing exercises for kids don’t have to be serious to be effective.
6. Lazy 8 Breathing
I learned this from a fellow teacher who used it with her class during tests.
How it works:
- Draw a sideways 8 (like the infinity symbol) on a sheet of paper.
- Start at the centre.
- Trace the left loop while breathing in.
- Trace the right loop while breathing out.
Repeat a few times. It builds focus and adds rhythm. Kids who struggle with attention love this one.
7. Balloon Belly
This is great for kids who need visual cues.
Steps:
- Ask your child to pretend their tummy is a balloon.
- Inhale slowly and feel the balloon fill up.
- Exhale and let it shrink.
You can say things like, “Let’s blow up a red balloon” to make it more fun.
This is one of the most helpful deep breathing exercises for kids dealing with worry.
8. Bumblebee Buzz (Bee Breath)
Taken from yoga breathing exercises for kids, but with a twist.
How to do it:
- Close eyes gently.
- Take a deep breath in.
- Then hum out a soft buzzing sound like a bee.
You can ask: “Can you feel the buzz in your head?”
It’s oddly relaxing—even for grownups.
9. Shoulder Shrug Breaths
Perfect for mornings or when they feel rushed.
Steps:
- Shrug both shoulders up while inhaling.
- Drop them down as you breathe out.
- Repeat a few times.
Sometimes we forget that tension builds up in little bodies too. This one helps let it go.
10. Bubble Breaths
You don’t need real bubbles. Just imagination.
Instructions:
- Pretend to blow bubbles.
- Take a deep breath in.
- Then blow out slowly through the mouth—like you’re making the biggest bubble ever.
If your child goes too fast, the “bubble” pops. It’s a neat way to teach slow, steady exhalation.
A Few Tips That Have Helped Me
- Do it with them. If you’re breathing, they’ll follow.
- Don’t wait for a meltdown. Practice when things are calm.
- Use soft voices. Your tone sets the mood.
- Keep it short and simple. A few breaths are often enough.
- Let them choose their favourite. Kids love having control.
Breathing serves purposes beyond only relaxation. Before bed, right before homework, following play, or even just for a break. Above all, it enables children to take care of their bodies.
These halt times count. Giving your child space to breathe is a little act of care that may go a lot in a fast-paced world full of devices, plans, and social expectations.
We believe children need more than books and numbers. They need kindness, movement, and time to breathe. That’s why we build our day with stories, music, yoga, and quiet moments. Curious about how our environment supports both learning and emotional growth? Visit www.kangarookids.in to find out more.
