Discover fun and simple breathwork for kids to improve calm and focus. Learn how to incorporate these playful techniques into daily routines for stress management and emotional well-being.

Children are experiencing higher levels of stress and distractions than ever before. Between schoolwork, extracurricular activities, and the pressures of growing up, it’s easy for kids to feel overwhelmed. That’s where breathwork comes in. Simple, engaging, and effective, breathwork is a powerful tool to help children cultivate calm, focus, and emotional resilience.

This blog will explore why breathwork is beneficial for kids, provide fun exercises they can try, and offer tips to incorporate these practices into their daily routine. Whether at home, in the classroom, or on the go, breathwork can make a world of difference.

 

Why Breathwork Is Great for Kids

Breathwork isn’t just for adults. Kids can benefit immensely from learning how to regulate their breath, which, in turn, helps manage emotions, improve focus, and enhance overall well-being.

The Benefits of Breathwork for Children

1. Calms the Nervous System: Deep breathing activates the parasympathetic nervous system, helping kids feel more relaxed and less anxious.
2. Improves Focus: Controlled breathing exercises teach children to concentrate, improving their ability to stay attentive in school and other activities.
3. Builds Emotional Resilience: By learning to use their breath during stressful moments, kids gain a valuable tool for managing big emotions like anger, frustration, or sadness.
4. Promotes Better Sleep: Evening breathwork routines can help children wind down, making it easier for them to fall asleep and stay rested.
5. Encourages Mind-Body Awareness: Breathwork helps kids tune into their bodies, fostering mindfulness and self-awareness.

 

Tips for Teaching Breathwork to Kids

Teaching breathwork to kids can be a rewarding experience, but it’s essential to approach it in a way that keeps them engaged, curious, and motivated. Children naturally have shorter attention spans and thrive in environments that feel fun, safe, and relaxed. Here are some detailed tips to help you effectively introduce breathwork to kids and ensure they enjoy the process:

1. Make It Playful and Imaginative

Children learn best through play and imagination, so incorporate storytelling and visualisation into your breathwork exercises. Transform breathing exercises into playful scenarios that capture their interest and make the experience enjoyable.

• How to Do It:
  • Ask them to pretend they’re blowing up a giant balloon, smelling a flower, or gently blowing on a feather.
  • Use props like pinwheels or bubbles to make the exercises tangible and interactive.
• Why It Works: Playful elements keep children engaged and motivated, turning the practice into a fun activity rather than a chore.

 

2. Keep It Short and Simple

Kids often have limited patience for long or complicated practices, especially when they’re new to something. Start with short, straightforward exercises that last just a few minutes.

• How to Do It:
  • Begin with 1–3 minutes of breathwork and gradually increase the duration as they become more comfortable.
  • Use easy-to-follow instructions and stick to one simple technique at a time.
• Why It Works: Short sessions are manageable for children and prevent them from feeling overwhelmed or bored.

 

3. Lead by Example

Children are great imitators. By practising breathwork yourself, you set a powerful example and show them that it’s an important and enjoyable activity.

• How to Do It:
  • Sit with your child and perform the breathing exercises alongside them.
  • Model calmness and enthusiasm to create a positive atmosphere.
• Why It Works: Seeing you engaged in breathwork encourages them to join in and fosters a sense of connection.

 

4. Incorporate Visual Aids and Props

Using visual aids or physical objects can make abstract concepts like deep breathing easier for kids to understand and practise.

• How to Do It:
  • Use feathers or pinwheels to demonstrate how to control their breath by blowing gently.
  • Show videos or pictures that illustrate the exercise, such as how a balloon inflates when they breathe deeply.
• Why It Works: Visual aids make the practice more tangible and fun, helping kids grasp the concept of breath control.

 

5. Create a Safe and Relaxed Environment

For breathwork to be effective, kids need to feel comfortable and safe. A calm, welcoming environment helps them relax and focus on their breathing.

• How to Do It:
  • Choose a quiet space free from distractions like screens or loud noises.
  • Encourage them to sit or lie in a comfortable position.
  • Offer reassurance if they feel unsure or self-conscious.
• Why It Works: A relaxed environment allows kids to fully engage with the exercises and experience their benefits.

 

6. Turn It Into a Routine

Children thrive on routine, so incorporating breathwork into their daily schedule helps them build the habit over time. A regular practice also reinforces the idea that breathwork is a normal and valuable part of their day.

• How to Do It:
  • Add a short breathing session to morning wake-ups, after-school downtime, or bedtime wind-downs.
  • Use a consistent cue, like calming music or a specific time of day, to signal the start of breathwork.
• Why It Works: Regular practice creates a sense of predictability and makes breathwork a natural part of their routine.

 

7. Use Positive Reinforcement

Praise and encouragement go a long way in motivating kids to keep practising. Celebrate their efforts, even if they don’t get the technique perfect right away.

• How to Do It:
  • Offer kind words like, “You’re doing a great job!” or “That was amazing breathing!”
  • Reward consistent practice with small incentives, such as stickers or extra playtime.
• Why It Works: Positive reinforcement boosts their confidence and makes them feel proud of their progress.

 

8. Tailor Techniques to Their Interests

Every child is unique, so it’s important to personalise breathwork exercises to match their personality, energy level, and interests.

• How to Do It:
  • For energetic kids: Use active techniques like feather blowing or pinwheel games to channel their energy.
  • For quieter kids: Introduce calming exercises like balloon breathing or rainbow breathing.
• Why It Works: Tailoring techniques to their preferences ensures they enjoy the practice and stay engaged.

 

9. Encourage Questions and Curiosity

Kids are naturally curious and may have questions about why they’re doing breathwork or how it works. Take the time to explain its benefits in simple, relatable terms.

• How to Do It:
  • Explain that breathing exercises help them feel calmer when they’re upset or more focused when they need to concentrate.
  • Use age-appropriate language, such as, “Breathing like this tells your body to feel happy and relaxed.”
• Why It Works: Understanding the purpose behind the exercises makes kids more likely to participate enthusiastically.

 

10. Be Patient and Flexible

Kids may not always take to breathwork immediately, and that’s okay. It’s important to be patient and adjust your approach based on their mood and receptiveness.

• How to Do It:
  • If they seem restless or distracted, try a shorter session or switch to a different exercise.
  • Avoid forcing them to participate—encourage but don’t pressure.
• Why It Works: A patient, flexible approach ensures that breathwork remains a positive experience rather than a source of frustration.

 

Fun and Simple Breathwork Exercises for Kids

Here are some easy and enjoyable breathwork exercises designed specifically for children. Each one includes playful elements to make the practice engaging and effective.

1. Balloon Breathing

This exercise helps children focus on deep belly breathing, which is calming and grounding.

• How to Do It:
  1. Ask your child to sit comfortably and place their hands on their belly.
  2. Instruct them to imagine their belly is a balloon.
  3. Take a deep breath in through the nose, feeling the “balloon” inflate.
  4. Slowly exhale through the mouth, “deflating” the balloon.
  5. Repeat for 5–7 breaths.
• Why It Works: The visualisation helps kids focus on deep, diaphragmatic breathing, which soothes the nervous system.

 

2. Smell the Flower, Blow Out the Candle

This exercise introduces the concept of controlled breathing in a playful way.

• How to Do It:
  1. Ask your child to pretend they’re holding a flower in one hand and a birthday candle in the other.
  2. Inhale deeply through the nose as if smelling the flower.
  3. Exhale slowly through the mouth as if blowing out the candle.
  4. Repeat 5–10 times.
• Why It Works: The imaginative element keeps kids engaged while teaching them to slow and regulate their breath.

 

3. Rainbow Breathing

This colourful visualisation exercise encourages calm and focus.

• How to Do It:
  1. Have your child sit comfortably and close their eyes.
  2. Ask them to imagine a rainbow.
  3. Inhale deeply and imagine breathing in the colours of the rainbow one at a time.
  4. Exhale slowly, releasing any worries or tension.
  5. Repeat for each colour of the rainbow (red, orange, yellow, green, blue, indigo, violet).
• Why It Works: Visualisation adds a creative and calming layer to the breathing practice.

 

4. Bee Buzz Breathing

Also known as Bhramari in yoga, this exercise combines breath and sound to promote relaxation.

• How to Do It:
  1. Have your child sit comfortably and close their eyes.
  2. Take a deep breath in through the nose.
  3. Exhale slowly, making a humming sound like a buzzing bee.
  4. Repeat for 5–7 breaths.
• Why It Works: The vibration from the humming sound has a calming effect and can help reduce anxiety.

 

5. Feather Breathing

This interactive exercise is great for focus and mindfulness.

• How to Do It:
  1. Give your child a lightweight feather.
  2. Ask them to take a deep breath in and gently blow the feather into the air.
  3. Challenge them to keep the feather floating as long as possible using slow, controlled breaths.
  4. Repeat for a few minutes.
• Why It Works: The activity combines breathwork with play, encouraging focus and deep breathing.

 

Incorporating Breathwork Into Daily Life

Breathwork doesn’t have to be a standalone activity. Here are some ideas for integrating it into your child’s routine:

• Morning Wake-Up: Start the day with 2–3 minutes of balloon breathing to energise and centre them for the day ahead.
• Before School: Use “Smell the Flower, Blow Out the Candle” to ease any nerves about the school day.
• After School: Try rainbow breathing to help them decompress and transition from school to home life.
• Bedtime Wind-Down: Use bee buzz breathing to create a relaxing bedtime ritual.

 

In Summary

Breathwork for kids is a simple yet powerful way to help them navigate their emotions, improve focus, and build resilience. By introducing fun and easy exercises into their routine, you’re equipping your child with lifelong tools for managing stress and fostering well-being.

Remember, the key is to make breathwork playful and enjoyable. Whether they’re pretending to blow out candles or imagining rainbows, these exercises will empower your child to find calm and focus in a world that often feels overwhelming.

Extra Resources

Ready to find your inner calm? Click here to start your journey.

Why not treat yourself to a Mindfulness Retreat or a Meditation Retreat in the beautiful Devon countryside?

Blog Posts:

• 7 Expert Tips to Improve and Sustain Your Breathwork Practice
• The Ultimate Guide to Breathwork: Techniques, Benefits, and How to Start Practicing A Step-by-Step Guide

 

Best Wishes,

David.

© D. R. Durham, All rights reserved, 2025.