Breathing Exercises for Kids and Teens

Unlike normal breathing, taking deep breaths encourages us to slow down and pay attention to our body as we inhale and exhale. These breathing exercises for kids can help improve their ability to focus and better handle their emotions by lowering their heart rate, allowing their muscles to relax, and calming their mind and body.

How to practice deep breathing

Sit or lie down in a comfortable position.
Place your hand on your stomach so that you can feel your hand moving up and down with each breath.
Inhale through your nose and feel your stomach fill with air.
Hold your breath for a few seconds.
Exhale slowly through your mouth.
Repeat several times or until you feel your body relaxing.

With deep breathing, you want to fill your stomach with air. If you notice that only your chest or shoulders are rising and falling, try to breathe even deeper so your stomach fills with air.

Triangle breathing

Start in one corner of the triangle: breathe in for 3, hold for 3 and breathe out for 3.

Start at the bottom left of the triangle.
Breathe in through your nose for 3 counts as you trace the first side.
Hold your breath for 3 counts as you trace the second side.
Breathe out of your mouth for 3 counts as you trace the final side.
Repeat several times or until you feel your body relaxing.

Square breathing

Start in one corner of the square: breathe in for 4, hold for 4, breathe out for 4, hold for 4.

Start at the bottom right of the square.
Breathe in through your nose for 4 counts as you trace the first side.
Hold your breath for 4 counts as you trace the second side.
Breathe out of your mouth for 4 counts as you trace the third side.
Rest for 4 counts as you trace the final side.
Repeat several times or until you feel your body relaxing.

Make deep breathing fun

Think of your belly as a balloon. As you breathe in, let the balloon fill with air, then breathe out and let the balloon deflate.>Think of your belly as a balloon. As you breathe in, let the balloon fill with air, then breathe out and let the balloon deflate.
Practice taking deep breaths by inhaling and then exhaling as you blow bubbles, or blow on feathers, dandelions or a pinwheel.
Lie down and place a small object on your stomach so you can see it rising and falling with each breath.
Inhale as if you are smelling a flower, and exhale as if you are blowing out birthday candles.
Trace shapes to help you focus on your breathing. Practice with the triangle and square breathing diagrams.

Tips for practicing coping skills

It is difficult to learn something new when we are anxious, angry or distracted. Teaching and practicing coping skills when everyone is calm gives us a variety of tools we can use to manage our feelings and reduce stress.

Coping strategies, like deep breathing, are also helpful for adults. Practicing coping strategies is a great way to take care of yourself, be more present and model healthy ways to manage stress.