Kids today have a lot on their plates. Between school, social dynamics, extracurriculars and the constant stream of information from the world around them, it’s no wonder children experience stress, anxiety and even burnout. Breathing exercises for kids are one of the simplest ways to help them manage that stress.
Teaching kids how to use breathing techniques to calm their minds and bodies can be a powerful coping mechanism. Whether they’re dealing with a tough test, feeling overwhelmed at home or just need a moment to reset, breathing exercises offer a way to take control of their emotions.
If your child has tried coping skills to deal with stress but they are still having issues, make an appointment with their pediatrician or family medicine provider.
Breathing exercises for kids
Some fun, simple breathing strategies like balloon breathing, bunny breath and flower breathe are all designed to help kids (and parents) practice mindfulness and reduce stress. However, don’t rule out seeking additional support from their pediatrician or mental health professional.
Why teach kids to breathe mindfully
Breathing seems automatic, and it is. But when done mindfully, it becomes a powerful tool for improving mental health. Deep, intentional breathing signals the brain to relax, lowering the heart rate and calming the nervous system. In kids, this can help with things like:
- Managing big emotions like anger or sadness
- Coping with anxiety or nervousness
- Improving focus and concentration
- Creating better sleep habits
- Handling transitions or difficult situations
When you teach kids how to use their breath to calm themselves, you give them a skill they can carry for life.
How to get started with breathing exercises
First, sit comfortably with your child in a quiet space. This could be on the floor, a couch or even outside. Ask them to place their hands on their belly to feel each breath. Encourage them to take belly breaths, not shallow chest breaths, but ones that make their belly rise and fall.
Balloon breathing
This one is a favorite with younger kids.
How to do it:
Ask your child to imagine they have a big balloon in their belly. As they breathe in, they “inflate” the balloon, and their belly expands. As they exhale slowly, the balloon deflates. You can even have them hold their hands in front of their mouth as if they are blowing up a pretend balloon.
Why it works:
Balloon breathing encourages deep belly breathing and helps kids visualize what’s happening inside their bodies.
Bunny breath
This one is quick, energizing and perfect for shaking off nervous energy.
How to do it:
Take three quick sniffs in through the nose, like a curious bunny. Then exhale slowly through the mouth. Repeat four to five times.
Why it works:
Bunny breath is playful, making it easier for little ones to stay engaged. It’s especially helpful when kids feel jittery or anxious.
Flower breathe (or “smelling a flower”)
This is a gentle, calming exercise ideal for winding down.
How to do it:
Pretend you’re holding a flower in one hand. Slowly inhale through the nose, as if smelling a flower. Then exhale slowly through the mouth like you’re blowing the petals. You can have your child hold up their index finger as their “flower” if you’re on the go.
Why it works:
This practice encourages calm, slow breathing, which can reduce stress and promote relaxation. It’s especially useful at bedtime or before a stressful event.
Deep belly breathing with a stuffed animal
Great for bedtime or quiet time.
How to do it:
Have your child lie down and place a small stuffed animal on their belly. As they breathe in and out, the toy rises and falls. Ask them to watch the movement like waves on the ocean.
Why it works:
It’s a visual and physical reminder to practice deep breathing and encourages focus and calm.
When to use breathing exercises for kids
The best way to make breathing exercises effective is to make them part of a regular routine. Practice during calm moments so your child becomes comfortable using them during stressful times. Try:
- First thing in the morning
- After school
- During transitions (leaving the house, starting homework)
- Before bedtime
- Anytime your child seems overwhelmed
Even just a few minutes a day can make a difference.
When to see a doctor
While breathing exercises are a wonderful starting point, they’re not a one-size-fits-all solution. Some children experience anxiety, stress or behavioral challenges that go beyond what a few deep breaths can fix.
If your child shows ongoing signs of emotional distress, consider reaching out to your pediatrician or family medicine provider. They can help assess whether your child could benefit from additional support, like therapy or counseling.
Many hospitals even offer mental health treatment specifically designed for children, often through outpatient programs, school-based services or referrals to licensed therapists. These services can include cognitive-behavioral therapy (CBT), play therapy, family counseling and more.
Speaking with school counselors trained to support children dealing with stress, anxiety or social challenges is also helpful. Together with home strategies like breathing exercises, professional care can provide a well-rounded support system for your child’s mental health.
How we can help
Helping your child learn breathing techniques is one of the most loving things you can do for their well-being. Whether it’s balloon breathing, bunny breath or just pretending to smell a flower, these small moments of connection and calm have a big impact.
By taking just a few minutes a day to practice deep breathing, you’re not only helping your child manage their emotions, you’re also strengthening their confidence and resilience. However, if you feel like your child’s stress is not improving, make an appointment with their pediatrician or family medicine provider.
Learn about the pediatric and family medicine services we offer at Mercy Health.
