5 Simple Breathing Exercises You Can Practice with Your Child at Home

Breathing exercises are one of the easiest and most effective ways to help children calm down, focus, and manage big emotions. The best part is you can practice them together at home in just a few minutes.

Here are 5 child-friendly breathing exercises we often teach in our Toronto programs:

1. Balloon Breathing Sit comfortably together. Place hands on belly. Breathe in slowly through the nose, imagining you are filling a balloon in your belly. Breathe out slowly through the mouth, letting the balloon deflate. Repeat 5 times.

Great for anxiety, anger, and bedtime.

2. Smell the Flower, Blow Out the Candle Pretend to smell a flower by inhaling through the nose. Pretend to blow out a candle by exhaling through the mouth. Do this slowly and gently.

Great for young children who need a simple, visual technique.

3. Bunny Breathing Take 3 quick sniffs through the nose like a bunny. Then exhale slowly through the mouth. Repeat 4 to 5 rounds.

Great for high energy or restless children.

4. Dragon Breathing Inhale deeply through the nose. Exhale forcefully through the mouth while making a roar sound. Add arm movements like a dragon spreading its wings.

Great for releasing frustration or anger in a fun way.

5. Five Finger Breathing Hold one hand up. Use the pointer finger of the other hand to trace around each finger. Breathe in as you trace up one side of the finger. Breathe out as you trace down the other side. Go through all 5 fingers.

Great for focus and calming down anywhere, even at school.

How Often Should You Practice?

Even 3 to 5 minutes a day can make a noticeable difference. Try practicing during calm moments first, not just when your child is upset, so the techniques become familiar and easy to use when needed.