11 Fun And Effective Breathing Exercises For Kids

breathing exercises for kids

Feeling stressed happens to everyone, even kids. Did you know 11 fun breathing exercises can help? This article will show you how to calm minds and boost happiness using simple techniques.

Let’s get started!

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Deep Breathing Using Props

Engage kids with deep breathing using playful props like bubbles, stuffed animals, and pinwheels to make the practice fun and interactive. These props can grab their attention and help them focus on their breath, creating a relaxing experience for children.


Bubble breathing is a fantastic way for children to learn deep breathing and manage their anxiety. It turns the act of taking slow, controlled breaths into an enjoyable activity, making it easier for kids to engage in mindfulness.

  1. Gather your supplies: all you need are a bottle of bubbles and a wand. This simplicity makes bubble breathing accessible anywhere, at any time.
  2. Demonstrate first: show the kids how to dip the wand into the bubble solution, then slowly exhale through the wand to create bubbles. Watching bubbles form and float away can be both captivating and calming.
  3. Focus on the exhale: encourage children to blow out gently to make more bubbles. This practice helps them understand the importance of a slow, steady exhale when feeling anxious or restless.
  4. Make it a game: challenge them to see who can blow biggest bubble or whose bubble lasts the longest before popping. Turning deep breathing into play makes practicing mindfulness fun rather than a chore.
  5. Use visualization: while watching the bubbles float away, ask kids to imagine their worries and stress leaving with them. This technique ties in visual with physical relaxation cues, enhancing mindfulness.
  6. Mindful observation: have children notice how each bubble is unique and how they all float up and away before popping – akin to fleeting thoughts during meditation exercises for greater self-regulation.
  7. Celebrate silence: in between blows, encourage quiet moments to observe their creations. This instills an appreciation for stillness amidst activity – valuable for mental health wellness routines.
  8. Reflect together: after playing with bubbles, discuss how their bodies and minds feel compared to before they started. This reflection solidifies the connection between mindful activities like bubble breathing and feelings of calmness.
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Explore the world of meditation with our powerful guided sessions crafted to bring peace and strength to your spirit.

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Transitioning from blowing bubbles to using other props or methods keeps deep breathing exercises diverse and engaging for kids.

Stuffed Animal

Breathing exercises for kids can be both fun and therapeutic. Let’s dive into how using a stuffed animal can make this practice deeply engaging.

  1. Pick your child’s favorite stuffed animal or beanie baby. This becomes their breathing buddy, offering comfort and support during the exercise.
  2. Have your child lie down flat on their back. Place the stuffed animal on their belly. This simple act sets the stage for a calming experience.
  3. Ask them to breathe in slowly, watching the stuffed animal rise. The visual cue of the animal moving up helps children understand how deep inhalation works.
  4. Then, they breathe out slowly, seeing the stuffed animal go back down. This guides them through controlled exhalation, promoting relaxation.
  5. Encourage focusing on the movement of the stuffed animal. It keeps their mind occupied, reducing restlessness or wandering thoughts.
  6. Repeat the process several times together. Gradually, your child will find comfort in this routine, turning it into a healthy habit.
  7. Explain that just like cuddling with their stuffed animal makes them feel better when upset or scared, taking deep breaths can do the same for their mood and body.
  8. Use this technique as a coping strategy for moments of anger, sleep troubles, or anxiety. It’s a practical tool they can use anywhere—no special props required after learning.
  9. Finally, share how this form of belly breathing is not only calming but also strengthens their lungs and improves overall health.

This approach uses something familiar and comforting to introduce kids to mindful breathing—an essential step in managing emotions and finding inner peace at any age.

Related: Balloon Breathing: A Guide To Calming Your Mind And Body


Exploring the magic of pinwheels can transform the way kids learn about deep breathing. Let’s dive into how this fun prop makes pranayama or deep breathing exercises a playful experience for children.

  1. Introduce the Pinwheel: Begin by showing kids the pinwheel. Explain that their breath has the power to make it spin. This visual connection helps them understand the impact of their breathing.
  2. Practice Slow and Fast Breaths: Ask kids to experiment with blowing slowly to see how gently they can make the pinwheel turn. Then, switch to fast breaths. They’ll notice how different speeds affect the pinwheel’s movement.
  3. Combine with Bubbles for Extra Fun: For a more engaging session, pair the pinwheel with bubbles. Kids can first try to make bubbles with slow exhales and then use their breath to move the pinwheel.
  4. Explore Deep Exhales: Encourage children to take deep inhales and use prolonged exhales to keep the pinwheel spinning for as long as possible. This exercise emphasizes diaphragmatic breathing and relaxation techniques.

Tips to get the best out of this technique

  1. Focus on Mental Health: Highlight how focusing on making the pinwheel spin can take their mind off stress or anxiety, offering coping strategies during tough times like during the COVID-19 pandemic.
  2. Teach Stress Management: Use the pinwheel as a tool for stress management. Explain that just like they control how fast or slow it spins, they can also manage their feelings by taking deep breaths.
  3. Boost Concentration with a Game: Turn it into a game where children compete gently to see who can make their pinwheel spin at different speeds using only their breath, which improves focus and peer interaction without pressure.
  4. Track Progress Over Time: Have children practice daily and observe how over time, they get better at controlling their breath—demonstrating improvement in relaxation techniques and potentially aiding in conditions like heart disease through regular exercising of lungs and heart.
  5. Promote Mindfulness Practices: Connect this activity with lessons on mindfulness by asking kids to pay close attention to their feelings while focusing on their breathing and watching the pinwheel spin, linking physical sensations and emotions.
  6. Encourage Self-Expression Through Decorations: Let them decorate or choose their own pinwheels, fostering a sense of ownership over their breathing exercises and encouraging creativity alongside practicing pranayama.
  7. Create Multi-Sensory Experiences: By using sight (watching it spin), touch (holding it), and breath (making it move), kids engage different senses which enhance learning experiences around mindful practices and coping strategies even outside meditation sessions.

Remember, integrating these methods doesn’t just foster fun; they open doors for teaching invaluable life skills in focus, stress management, emotional regulation—and all starting from something as simple as a colorful prop caught in a breeze!

Related: How Does Breathing Change During Exercise? What Happens Internally

Deep Breathing Using Shapes

Try using shapes for deep breathing. Triangle Breathing, Square Breathing, and Star Breathing are fun options to explore.

Triangle Breathing

This breathing is a relaxation technique that involves taking deep, slow breaths in a specific pattern. Starting at the bottom left of the triangle, breathe in for three counts while tracing the first side of the triangle. Then hold your breath for three counts as you move up the second side of the triangle. Finally, exhale for three counts as you trace the third side of the triangle. This simple yet effective technique can help children lowers stress and anxiety by promoting calm and mindful breathing. Triangle breathing, along with other shape breathing techniques, is popular in teaching deep breathing to children due to its simplicity and effectiveness.

Square Breathing

Teach kids square breathing to help them relax and reduce stress.

  1. Square breathing involves tracing the shape of a square with your breath.
  2. It’s a nice simple and effective way to teach kids deep breathing.
  3. Start by inhaling for count of 4, then hold for 4, exhale for 4, and pause for 4 before inhaling again.
  4. Have kids imagine drawing the sides of a square as they breathe in, hold, exhale, and pause.
  5. This technique can be used anytime to calm the mind and body.
  6. Children can practice square breathing through fun activities like drawing imaginary squares with their fingers or in the air.
  7. Square breathing can help relieve physical symptoms and promote relaxation in children of all ages.
  8. Encourage kids to practice square breathing regularly to build resilience and manage stress effectively.
  9. Use child – friendly language to make square breathing easy for kids to understand and apply on their own.

10.Teaching children this technique early can instill lifelong healthy coping skills.

Star Breathing

Star breathing is a simple yet effective technique for reducing stress and anxiety in kids and adults. It uses shapes like squares, triangles, and stars to guide children through one complete breath. This exercise can be beneficial for managing stress, improving focus, and boosting overall mental health.

  1. Begin by having your child imagine drawing a star in the air as they inhale deeply.
  2. Then, visualize them tracing the outline of the star while holding their breath for a couple of seconds.
  3. As they exhale, picture them connecting the imaginary dots of the star with their breath slowly leaving their body.
  4. Repeat this process several times to encourage relaxation and mindfulness.
  5. You can also encourage your child to visualize different colored stars for added fun and engagement.
  6. Make it playful by incorporating twinkling sounds or shimmering movements when visualizing the star breathing pattern.
  7. Practice star breathing together in different settings to reinforce its calming effects, such as before bedtime or during moments of stress.
  8. Encourage your child to associate positive feelings with each point of the star to deepen relaxation with each breath cycle.
  9. Help them understand that this simple exercise can be a powerful tool for finding calmness and peace within themselves amidst life’s ups and downs.

Related: Breathing Ball Exercise: Master Mindful Breathing Techniques With Tools

Deep Breathing Using Imagination

Encourage children to take deep breaths by imagining they are a strong lion, breathing in through their nose like they’re sniffing the air and then letting out a long, powerful roar.

Dive into the full article for more fun and effective breathing exercises for kids.

Animal-Themed Breaths

Animal-themed breathing exercises, like lion’s breath, dragon breathing, and bumble bee breath, engage kids in playful deep-breathing practices. These imaginative exercises can help children manage stress, improve focus, and boost overall mental well-being.

Types of Animal Breathing

  1. Lion’s Breath: Inhale deeply and then forcefully exhale while sticking out the tongue and opening your eyes wide like a lion’s roar. This exercise helps release tension and encourages mindfulness.
  2. Dragon Breathing: Inhale deeply through the nose and then exhale slowly while pretending to breathe fire like a dragon. This exercise can help kids develop breath control and reduce anxiety.
  3. Bumble Bee Breath: Close your ears with your thumbs and gently press the cartilage on the sides of your nose while making a buzzing sound as you exhale slowly. This exercise can calm the mind and help in managing emotions.
  4. Cat Breathing: Sit on your knees, round your back, tuck in your chin, and breathe slow and deeply with meowing sound to stretch the muscles around the spine. This exercise can promote relaxation and relieve stress.
  5. Crocodile Breathing: Lie down on your stomach with arms folded under your head; take slow deep breaths focusing on expanding and relaxing the belly against the ground to mimic a crocodile’s breathing pattern for relaxation.
  6. Bunny Breath: Take short quick breaths through the nose followed by one long exhale through the mouth; this exercise strengthens lung capacity and promotes relaxation.

These animal-themed breathing exercises are not only fun but also effective in helping kids connect with their breath while encouraging mental focus and emotional regulation without pressure or strain.

Deep Breathing with Numbers

Practice 5-5-10 breathing for calmness and focus. Try 7-11 breathing for relaxation and stress relief.

5-5-10 Breathing

Take deep breath for 5 countshold for 5, then exhale for 10. Here’s how to introduce this calming practice to kids:

  1. Start by sitting in comfortable position with your back straight and feet flat on the floor.
  2. Inhale slowly through nose while counting to 5 in your head.
  3. Hold your breath for a count of 5, feeling the air filling your lungs.
  4. Exhale gently through pursed lips for a slow count of 10, releasing all the air from your lungs.
  5. Encourage kids to imagine their bodies filling up with fresh air as they breathe in, then releasing any worries or tension as they exhale.
  6. Repeat this exercise several times, allowing kids to go at their own pace and gradually building up their ability to take deeper and longer breaths.

Practice this breathing exercise regularly to help kids cultivate a sense of inner peace and relaxation.

7-11 Breathing

Now let’s move on to 7-11 Breathing, another powerful breathing exercise for kids. This technique involves inhaling for count of 7 and exhaling for count of 11, helping reduce stress and anxiety.

  1. Inhale deeply through the nose while counting silently to 7.
  2. Exhale slowly through the mouth, counting to 11, allowing the breath to flow out naturally.
  3. Encourage children to find a comfortable rhythm and repeat this cycle several times.
  4. Regular practice of 7 – 11 breathing can aid in calming the mind and promoting relaxation.
  5. Through consistent use, this technique can become an invaluable tool for children in managing stress and anxiety.

Finally, it’s important to remember that incorporating such exercises into daily routines can significantly contribute to overall mental well-being.

Deep Breathing with Body Movement

Explore new ways to engage kids in breathing exercises by incorporating body movement. Use hand to shoulder movements or try the fun and interactive volcano breaths for an exciting twist on traditional deep breathing techniques.

Hand to Shoulders

Teach kids to place one hand on their stomach and the other on their chest. Inhale deeply through the nose, feeling belly rise and then move your shoulders up towards your ears. Exhale slowly through the mouth, lowering shoulders back down.

Shift right into next exercise:

  1. It promotes body awareness.
  2. It helps in releasing muscle tension.
  3. Encourages mindfulness.

Continue with engaging the readers with other exercises from the list.

Volcano Breaths

Volcano Breaths are a fun way to help kids relax and calm their bodies and minds, promoting mindfulness.

  1. Pretend that the hands and arms are like lava flowing from a volcano, starting with the hands in front of the heart with palms touching.
  2. Encourage deep breathing as they slowly raise their arms up over their head.
  3. Instruct them to take a deep breath in as they reach up, then exhale slowly as they lower their arms back down.
  4. Repeat this movement several times, emphasizing the slow, controlled breathing along with the arm movements.

The volcano breath exercise uses imaginative play and body movement to promote relaxation and emotional regulation in children.

Tips for Introducing Breathing Exercises to Kids

When introducing breathing exercises to kids, it’s important to make the experience fun and engagingIncorporating props like bubbles, stuffed animals, or pinwheels can capture their attention and make deep breathing more enjoyable.

You can also use shapes like triangles, squares, or stars as a visual aid for teaching different breathing techniques. Additionally, using imaginative themes such as animal-themed breaths can keep children entertained while they learn how to regulate their breath.

Another tip is to introduce breathing exercises through body movement. For example, incorporating hand movements or pretending to be a volcano can help kids visualize the process of exhaling and inhaling in a playful way.

It’s essential to create environment that feels safe and comfortable for kids as they explore these new techniques.

Remember that patience is key when introducing breathing exercises to children. Encourage them gently without any pressure, allowing them the time they need to feel comfortable with the practice.

Next up – The Benefits of Breathing Exercises for Kids..

The Benefits of Breathing Exercises for Kids

Breathing exercises calm kids physically and mentally, aiding focus, stress management, and overall mental health. They notably reduce stress, anxiety, tension, and stabilize blood pressure while helping children relax and breathe slowly and deeply.

These exercises provide invaluable tools for children in managing their emotions and maintaining a sense of inner peace.

Implementing breathing exercises can benefit teens dealing with peer pressure, adolescents coping with depression or disorders. They also foster a sense of cuddle among preschoolers as they embrace these calming techniques early on in life.

Incorporating these practices into daily routines can equip kids with essential skills for navigating the emotional landscape of growing up.


In conclusion, these 11 fun and effective breathing exercises for kids provide a playful approach to managing stress and boosting overall mental health. They can help children learn how to handle big emotions in a healthy way while improving their focus.

Tailoring the techniques to be enjoyable makes it easier for kids to engage with the exercises, fostering a positive relationship with deep breathing. By incorporating props, shapes, imagination, numbers, body movement, and guidance tips, children can easily embrace these beneficial practices.

These exercises offer an impactful tool for parents and educators to support children’s emotional well-being in a fun and engaging manner.


What are some breathing exercises for kids of all ages?

From preschoolers to teens, there’s a variety of fun breathing exercises out there! Bhramari, also known as the bee breath, is fantastic across the board. It’s not just about taking deep breaths; it’s about making these exercises engaging and playful so that children from toddlers to teenagers can enjoy and benefit from them.

Can breathing exercises really help my child calm down?

Absolutely! It might sound too good to be true, but give it a try—breathing exercises have this magical way of helping kids shift gears and find their calm. Whether they’re feeling anxious before a test or wound up before bedtime, these techniques offer an easy-to-follow roadmap back to peace.

How do I teach my preschooler simple breathing exercises?

Start with something visual and tangible—like blowing bubbles or using a pinwheel. These aren’t just fun activities; they’re powerful tools that encourage your little ones to take slow, deep breaths without even realizing they’re doing a “breathing exercise.” Before you know it, they’ll be pros at calming themselves down with these techniques!

Are there any benefits for teens who practice breathing exercises regularly?

For sure—teens face their own set of challenges, from school stress to social pressures. Regularly practicing breathing exercises can equip them with a handy toolset for managing stress and anxiety on the spot. Plus, mastering these techniques early on sets the stage for healthier coping mechanisms as adults.


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