Calming and Breathing Exercises for Kids

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Breathing and calming exercises for kids work best when they are simple, playful, and practised regularly when the child is already calm. Techniques such as balloon breathing, smelling the flower and blowing out the candle, and bubble breathing slow children's breathing and help their bodies switch out of the stress response. Using pictures, toys, and stories makes the skills easier to remember. Children learn calming skills by watching adults, so practising together helps. These exercises can ease worry, frustration, and trouble settling at bedtime, but they are tools for riding out big feelings, not a way to make feelings disappear. Children with ongoing anxiety may also need extra support.

Why Calming Exercises Help Children

When children feel anxious, angry, or overwhelmed, their bodies react quickly: faster breathing, a racing heart, tense muscles, and a brain focused on danger. Slow breathing, especially with longer breaths out, activates the body's calming system. Children also benefit from having something concrete to do when feelings feel too big, which builds a sense of control. Over time, practising calming skills supports emotional regulation, as described on the page about what emotional regulation is.

Exercises to Try

1. Smell the Flower, Blow Out the Candle

Breathe in slowly through the nose as if smelling a flower, then breathe out slowly through the mouth as if blowing out a birthday candle. Repeat three to five times.

2. Balloon Breathing

Place hands on the belly. Breathe in and imagine the belly filling like a balloon, then breathe out slowly and let the balloon shrink.

3. Bubble Breathing

Pretend to blow a big bubble with a slow, steady breath out. Real bubbles make this fun for younger children.

4. Teddy Bear Breathing

Lie down with a stuffed animal on the belly and watch it rise and fall. This works well at bedtime.

5. Finger Tracing

Hold up one hand. Trace up each finger while breathing in and down while breathing out, for five slow breaths.

6. Shake It Out or Squeeze and Release

Shake hands and arms like a wet dog, or squeeze fists tight for a few seconds and then let go. This helps release tension, similar to progressive muscle relaxation.

7. Five Senses Check

Name things you can see, hear, and feel. This grounding skill works well for older children and teens, as described on the page about grounding techniques.

Making It Work

• Practise when calm. Short daily practice, such as at bedtime, makes skills easier to use in hard moments.
• Model it. Breathe alongside your child, and use the skills yourself when you feel stressed.
• Keep it playful. Use stories, pictures, or a "calm corner" with cushions and visual reminders.
• Do not force it. Offer a choice of two skills. Insisting during a meltdown can backfire.
• Validate first. Name the feeling, such as "You look really frustrated," before suggesting a skill.
• Adapt for neurodivergent children. Some children prefer movement, deep pressure, or sensory tools to breathing.

When to Seek More Support

If your child's worries, fears, or outbursts are frequent, intense, or interfere with school, friendships, or sleep, they may benefit from professional support. Anxiety in children responds well to cognitive behavioural therapy, often with parents involved, as described on the pages about anxiety in children and teens and how to support an anxious child. The page about signs your child may need mental health support can also help.

Getting Support at Pacific Maple Psych Centre

If your child's worries or big feelings are getting in the way of school, sleep, or family life, therapy can help them build coping skills and help you support them at home.