Deep Breathing Exercises for Kids to Help Them Feel Calm and in Control

Breathing exercises for kids can be a powerful way to help children manage stress. Think about a child who’s feeling nervous before a big test, or a child who’s stuck on a math problem and about to cry.

In these moments, many kids don’t yet have the skills to calm down, which is why they need our guidance. Research suggests that breathing exercises help them most when they’re feeling more nervous and worried than usual. This is especially true if the alternative is not using any coping strategy at all or just sitting with the worry [*].

The best part? These skills are easy to learn and don’t need anything except a little practice.

In the sections below, you’ll find fun and creative breathing exercises that help kids feel in control. They can carry these exercises with them anywhere: at school, at home, or in any social situation.

Cookie Breathing

Cookie Breathing is a simple way for kids to slow down their breathing by using their imagination to guide slow, steady inhales and exhales.

Ideal age: Young children (around ages 3–5)

How to do it: Ask the child to imagine holding a warm cookie in their hands. They take a slow breath in through their nose, as if they are smelling the cookie, then gently breathe out through their mouth, as if they are cooling it down before eating.

Quick tip: Ask children to cup their hands as if they’re holding a warm cookie. This will support their imagination during the exercise.

Smell the Flower, Blow Out the Candle

Smell the Flower, Blow Out the Candle is another popular calming exercise because it uses familiar images — a flower and a candle — to guide mindful breaths. These relatable objects make it easier for children to remember how to breathe deeply.

Ideal age: Young children (around ages 4–7)

How to do it: Ask the child to hold up one hand like they’re holding a beautiful flower, and the other hand like they’re holding a tiny birthday candle. Have them breathe in slowly through their nose (lips closed), like they’re taking in the sweet scent of the flower. Then, have them breathe out gently through their mouth (open lips), like they’re trying to blow out the candle flame without blowing it away too hard.

Quick tip: Tell children to imagine their belly is a balloon that gets bigger as they smell the flower and smaller as they blow out the candle.

Hot Chocolate Breathing

Hot Chocolate Breathing uses the comforting idea of sipping a warm cup of hot chocolate on a chilly day. If your child loves hot chocolate, this familiar image can make the exercise more interesting.

Ideal age: Young children (around ages 3–6)

How to do it: Let them imagine they’re holding a warm mug of hot chocolate with both hands. They take a slow breath in through their nose, as if they’re enjoying the sweet, cozy aroma. Then they slowly breathe out through their mouth, as if they’re cooling the drink so it’s safe to sip.

Quick tip: They can pause for a moment after each “breath out,” as if they’re checking whether the hot chocolate is still too warm. This tiny wait helps slow their breathing.

Belly Breathing

Belly breathing (also called diaphragmatic breathing) is a deep, slow breathing technique that can effectively reduce stress, anxiety, and depression [*].

Ideal age: Children and teens (around ages 6–18)

How to do it: Have the child place one hand on their chest and the other hand on their belly. They take a slow breath in through their nose and notice their belly gently rise while the chest stays as still as possible. Then they slowly breathe out through their mouth and feel their belly fall. Here’s a detailed guide on belly breathing.

Quick tip: Let them repeat the exercise for a few minutes, or for up to 10–12 minutes if needed, until their body feels calmer.

Bunny Breathing

Bunny Breathing is a playful breathing exercise that copies the quick breaths of a bunny. Using an animal engages a child’s imagination.

Ideal age: Young children (around ages 3–7)

How to do it: Ask them to pretend they are a little bunny. They take three short, quick sniffs through their nose, just like a bunny exploring something interesting. Then they slowly breathe out through their nose in one long breath.

Quick tip: You can make the exercise a bit more fun by letting children “become the bunny” with small movements like soft hopping.

Hot Air Balloon Breathing

Hot Air Balloon is one of the most creative breathing techniques for kids that engages the imagination. It helps them picture their breath as something that can grow and float.

Ideal age: Children (around ages 5–10)

How to do it: Invite the child to imagine a small hot air balloon in their belly. As they slowly breathe in through their nose, the balloon inflates and grows bigger. Then, as they breathe out through their mouth, the balloon slowly deflates and sinks down.

Quick tip: Try practicing this outdoors in nature, where children can look up at the sky and imagine their balloon floating higher and lower with each breath.

Snake Breathing

Snake Breathing is inspired by the way a snake slowly hisses. Here, kids pretend they're a friendly snake. It can be especially fun in group settings.

Ideal age: Children (around ages 4–10)

How to do it: Have the child take a slow breath in through their mouth. Then shape their mouth like the letter "O" and slowly breathe out while making a long, gentle "sssssss" sound, like a friendly snake hissing. Instruct them to make the hiss last as long as they comfortably can before taking another breath.

Quick tip: You can turn it into a fun challenge by seeing who can make the longest, slowest “sssssss” sound while still maintaining control.

Dragon Breathing

Dragon Breathing is another playful breathing exercise that lets children imagine they’re a powerful dragon. It gives kids a safe way to release big feelings like anger or frustration.

Ideal age: Children (around ages 4–10)

How to do it: Invite the child to pretend they’re a dragon getting ready to breathe out fire. They take a deep breath in through their nose. Then they open their mouth wide and slowly breathe out with a long "haaaaa" sound, while imagining they’re blowing warm dragon fire.

Quick tip: It helps to open their mouth nice and wide during the exhale. This can help relax the jaw and release tension.

Bee Breathing

Bee Breathing encourages relaxation by inviting children to imagine they’re a happy little bee exploring a peaceful forest or garden.

Ideal age: Children (around ages 5–12)

How to do it: Invite the child to imagine they're a friendly bee flying through a calm forest. They take a slow breath in through their nose. As they breathe out, they keep their lips gently closed and make a soft "mmmmmmm" buzzing sound, like a bee.

Quick tip: Encourage them to make the buzz last until all the air is out before taking another slow breath in.

Color Breathing

Color Breathing combines deep breathing with visualization, which makes it especially engaging for kids who enjoy using their imagination. Research shows that guided imagery and visualization can help children relax and improve coping [*].

Ideal age: Children and teens (around ages 5–18)

How to do it: Have them choose a calming color, such as blue, green, or purple. As they slowly breathe in through their nose, they imagine that calming color filling their body from head to toe. Then, as they breathe out through their mouth, they picture a different color representing stress or anger leaving their body.

Quick tip: Let children pick their own colors instead of assigning them. For more guidance, try using a Breathing Colors handout.

4-7-8 Breathing

The 4-7-8 Breathing technique is known for helping calm the nervous system by slowing the breath and encouraging the body to relax. If your child has trouble falling asleep because of racing thoughts or worries, this exercise can be especially helpful.

Ideal age: Older children and teens (around ages 8–18)

How to do it: Instruct them to breathe in quietly through their nose for 4 seconds. Then ask them to hold their breath for 7 seconds. Next, slowly breathe out through the mouth for 8 seconds.

Quick tip: If holding the breath for 7 seconds feels too difficult, start with shorter counts and gradually work up to the full 4-7-8 pattern. Check out this handout for tips to do it successfully.

Triangle Breathing

Triangle Breathing is one of the easiest calming breathing exercises for kids. It helps create a balanced rhythm and is useful before studying or during homework breaks.

Ideal age: Children and teens (around ages 6–18)

How to do it: Have the child imagine tracing a triangle in their mind (or with a finger). They breathe in slowly for one side of the triangle, hold their breath for the second side, and breathe out slowly for the third side. Each side should take about the same amount of time to create an even, balanced rhythm.

Quick tip: For beginners, start with 3 counts for each side of the triangle, then gradually increase to 4, 5, or even 6 counts. You can use this kid-friendly Triangle Breathing handout to help them follow along.

Heart-Focused Breathing

Heart-Focused Breathing helps children feel more centered by bringing attention to their breath and their heart area. Kids who are struggling with focus can benefit from this exercise. 

Ideal age: Children and teens (around ages 6–18)

How to do it: Have the child place one hand over their chest, right over their heart. They take a slow breath in through their nose as they notice the rise and fall of their chest under their hand. Then they slowly breathe out through their mouth.

Quick tip: One way to make this practice more impactful is to focus on a positive feeling, such as gratitude or kindness. Learn more about Heart-Focused Breathing here.

Square Breathing

Square Breathing (also called Box Breathing) is a structured breathing technique that can be used as an alternative to Triangle Breathing, but with a slightly different pattern.

How to do it: Let them imagine tracing a square with their finger or in their mind. They breathe in through the nose along the top of the square, then hold their breath for 4 counts along the first side. Next, they breathe out slowly through the mouth along the bottom of the square, then hold again for 4 counts along the final side.

Quick tip: Remind children to keep each side of the square the same length so the breathing stays balanced. Explore our Square Breathing handout for step-by-step guidance and extra tips.

Physiological Sigh

Physiological Sigh is a science-backed breathing technique that acts almost like a “reset button” for the nervous system. It releases built-up tension in the body and slows down the breathing rate [*].

Ideal age: Children, teens, and adults (around ages 7+)

How to do it: Instruct the child to take one small breath in through the nose, followed by a second quick top-up inhale through the nose. Then, slowly breathe out through the mouth in one long, steady exhale, letting the body relax as the air leaves.

Quick tip: Encourage kids to make the exhale longer than the two inhales combined. This is the part that helps the body shift into a calmer state. You can also check out our Physiological Sigh Breathing Technique handout.

Star Breathing

Star Breathing is a calming breathing exercise that uses the familiar shape of a star to help children slow down their breath. Kids love stars, which is why this technique naturally captures their interest.

Ideal age: Children (around ages 5–10)

How to do it: Invite the child to trace the outline of a star with their finger (in the air, on paper, or on a table). As they move up one point of the star, they slowly breathe in through their nose. As they move down the next line, they breathe out through their mouth. Continue this pattern around the star.

Quick tip: Instruct children to slow down their finger tracing so their breathing naturally slows down, too. You can also print and frame this Star Breathing poster to use in calm-down corners as a visual reminder.

Rainbow Breathing

Rainbow Breathing uses color visualization to help children regulate their breathing and emotions. It can be especially calming because soft rainbow colors are often linked with relaxation.

Ideal age: Children (around ages 3 to 12)

How to do it: Ask them to imagine a rainbow in the sky. As they slowly breathe in through their nose, they picture tracing one color of the rainbow from one side to the other. Then, as they breathe out through their mouth, they trace the next color back across the sky.

Quick tip: Allow them to pick their favorite colors of the rainbow to make the exercise more personal. We also have a printable Rainbow Breathing poster you can use for practice.

Infinity Breathing

Infinity Breathing is also called Figure 8 Breathing or Lazy 8 Breathing. It uses a simple looping shape to guide slow and steady breaths.

Ideal age: Children and teens (around ages 6–18)

How to do it: Invite the child to trace a sideways figure 8 with their finger in the air, on a table, or on paper. As they trace one loop, they slowly breathe in through their nose. As they move through the second loop, they slowly breathe out through their mouth.

Quick tip: Remind children to move their finger slowly and evenly so their breathing naturally slows down.

Helping Kids Find Calm and Control in Every Breath

It’s amazing how something as simple as breathing can become a powerful tool that children can use anytime they feel overwhelmed. These breathing strategies for kids are designed to be easy to remember, so children can choose the ones that feel right for them.

In fact, encourage your child to get started today by picking one to three breathing exercises and practicing them consistently. Need more support? Explore our Coping Skills Worksheets to discover additional strategies to build calm in everyday life.

References:

1. Kramer, A. C., Neubauer, A. B., & Schmiedek, F. (2022). The Effectiveness of a Slow-Paced Diaphragmatic Breathing Exercise in Children’s Daily Life: a Micro-Randomized Trial. Journal of Clinical Child & Adolescent Psychology, 52(6), 797–810. https://doi.org/10.1080/15374416.2022.2084743
2. Tsakona, P., Kitsatis, I., Apostolou, T., Papadopoulou, O., & Hristara-Papadopoulou, A. (2024). The Effect of Diaphragmatic Breathing as a Complementary Therapeutic Strategy in Stress of Children and Teenagers 6–18 Years Old. Children, 12(1), 59. https://doi.org/10.3390/children12010059
3. Weydert, J. A., Shapiro, D. E., Acra, S. A., Monheim, C. J., Chambers, A. S., & Ball, T. M. (2006). Evaluation of guided imagery as treatment for recurrent abdominal pain in children: a randomized controlled trial. BMC Pediatrics, 6(1), 29. https://doi.org/10.1186/1471-2431-6-29
4. Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. https://doi.org/10.1016/j.xcrm.2022.100895