7 Fun Deep Breathing Exercises for Kids

Sometimes, kids experience big feelings like anger, frustration, or worry. When this happens, they need a healthy way to calm down. One of the best ways to do this is by practicing breathing exercises for kids. Deep breathing helps the body relax by slowing the heart rate and lowering stress levels.

Research shows that stress and breathing are connected, meaning that when someone feels anxious, their breathing may change, but by practicing deep breathing, they can help their body and mind relax. Moreover, breathing exercises are free, easy to do, and have no side effects [*].

Children learn deep breathing best when they’re engaged! In this article, we’ll introduce seven breathing techniques for kids that turn relaxation into an enjoyable activity.

7 Fun Deep Breathing Exercises for Kids

We chose these calming breathing exercises for kids because they are simple and easy to remember. They can be practiced anywhere (at home, in the classroom, or even on the go) whenever kids need to refocus.

We recommend practicing these exercises together: 

1. Belly Breathing

Belly breathing, also called diaphragmatic breathing, helps kids take slow, deep breaths. As the name implies, it teaches kids to breathe with their belly instead of their chest, which helps them feel more relaxed.

How to perform belly breathing:

• Sit or lie down in a comfortable position.
• Place one hand on your belly and the other on your chest.
• Take a deep breath in through your nose, filling your belly with air (your hand on your belly should rise, but your chest should stay still).
• Slowly breathe out through your mouth.
• Repeat for 5–10 breaths or 3-12 minutes. Remember to focus on slow and steady breathing.

2. Bunny Breathing

Bunny breathing is a fun and playful way for kids to practice short, quick breaths followed by a long exhale. It can be a great option if your child struggles with deep breathing or needs to release extra energy.

How to perform bunny breathing:

• Sit up tall and pretend to be a bunny.
  
• Take three short sniffs in through your nose, like a bunny smelling a flower.
  
• Breathe out slowly through your nose in one long exhale.
  
• Repeat for about five rounds.
  Try it while pretending to hop like a bunny for extra fun.
  

3. Rainbow Breathing

Rainbow breathing encourages deep breathing while taking advantage of movement and visualization. This exercise is great for children who are creative and enjoy using their imagination.

It’s also perfect for kids who need a lift in their mood, as imagining the bright colors of the rainbow can spark feelings of positivity!

How to perform rainbow breathing: 

• Sit or stand comfortably and imagine (or observe) a big, colorful rainbow in front of you.
• Start at one side of the rainbow and breathe in deeply through your nose while imagining the color red filling your lungs.
• Breathe out slowly through your mouth while picturing the color orange flowing out.
• Inhale again, but this time focus on the color yellow.
• Exhale slowly while releasing the color green.
• Breathe in deeply while imagining the cool, refreshing color blue.
• Breathe out slowly while visualizing the color indigo to wash away any stress.
• Take one last deep breath in while picturing the peaceful color violet. Exhale fully.

4. Flower Breathing

The idea of smelling a fragrant flower makes it easy for kids to take slow, controlled breaths. This exercise promotes emotional regulation. Use it for moments when a child needs to calm down from a challenging task or overstimulating environment.

How to perform flower breathing:

• Sit or stand comfortably and imagine holding a beautiful flower in your hand.
• Breathe in deeply through your nose. Pretend to smell the sweet scent of the flower.
• Hold your breath for a second while enjoying the “smell.”
• Breathe out slowly through your mouth, as if gently blowing the petals.
• Repeat for 5–10 breaths or a couple of minutes. Imagine different kinds of flowers each time.

5. Star Breathing

Star breathing is another visual and structured way to help kids practice slow, steady breaths. Tracing the shape of a star with their finger keeps them focused.

How to perform star breathing:

• Hold up one hand or draw a star on a piece of paper.
• Start at any point of the star and breathe in slowly as you trace up one side.
• Breathe out gently as you trace down the next side.
• Continue tracing around the entire star. Inhale as you move up and exhale as you move down.
• Repeat until you’ve completed the whole star.

6. Square Breathing

Also called box breathing or four-square breathing, this technique is where you breathe in, hold, exhale, and hold again for the same amount of time.

According to research, square breathing is often used by the military to stay focused and improve performance in high-pressure situations [*]. Since square breathing is simple and effective, there’s no reason kids can’t use it too!

How to perform square breathing:

• Imagine a square in front of you or draw one on paper.
• Breathe in deeply through your nose while slowly counting to four.
• Hold your breath for another count of four.
• Exhale slowly through your mouth while counting to four.
• Hold again for four seconds before repeating the pattern.
• Continue for a few rounds until you feel relaxed.

7. Balloon Breathing

Balloon breathing is a playful way to encourage deep, belly-filling breaths. This technique helps kids slow their breathing and release tension.

How to perform balloon breathing:

• Sit comfortably and place both hands on your belly.
• Take a deep breath in through your nose while imagining that your belly is a big balloon filling with air.
• Hold your breath for a moment.
• Slowly exhale through your mouth while pretending to release the air from the balloon.
• Repeat for several breaths and focus on slow and controlled movements.

Benefits of Deep Breathing Exercises for Kids

Breathing strategies for kids aren’t just fun — they also provide long-term benefits for their emotional and physical health. Here’s how regular practice can make a difference:

• They activate the body’s relaxation response so that kids feel calmer and more in control of their emotions.
• Promotes better concentration and learning through increased oxygen flow to the brain.
• Calms the nervous system before bedtime, which leads to more restful sleep.
• They teach children to be present in the moment (mindfulness).
• Kids feel more secure and reliant since they know they have a simple tool to calm down.
• Strengthens the diaphragm and improves lung capacity [*].

The Bottom Line

It’s amazing how something as simple as breathing can have such a big impact on a child’s mental health. Helping them develop healthy coping skills early on, such as deep breathing, sets them up for success in managing big emotions and daily challenges.

The best time to practice these exercises is when kids are already feeling engaged, so they can learn them without pressure. This way, when stress arises, they’ll already be familiar with the techniques.

Need more tools to help your child feel in control? Check out our Stress Management Worksheets.

References:

1. 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
2. K Bentley, T. G., Rakic, M., Arce, N., LaFaille, M., Berman, R., Cooley, K., & Sprimont, P. (2023). Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature. Brain Sciences, 13(12), 1612. https://doi.org/10.3390/brainsci13121612
3. American Lung Association. (n.d.-a). Breathing exercises. https://www.lung.org/lung-health-diseases/wellness/breathing-exercises