Big feelings can show up fast—like a storm rolling in on a sunny day. Whether it’s anger, sadness, frustration, or worry, children often need gentle tools to help them ride those emotional waves. One of the most powerful (and portable!) tools is something we all have: the breath.
Teaching kids to tune into their breathing can help them feel more in control, grounded, and safe. Here are five simple breathing exercises that are perfect for calming big feelings—and fun enough to become a favorite part of your child’s routine!
1. Bubble Breaths
Perfect for: Younger kids who love to imagine and play.
How to do it:
Pretend you’re blowing the biggest, slowest bubble ever. Breathe in through your nose, then breathe out slowly through your mouth as if you’re gently blowing a bubble wand. Try not to “pop” the bubble with a fast breath!
Why it works: The slow exhale sends calming signals to the brain, helping the body relax.
2. Five Finger Breathing (click here to download a printable poster of this!)
Perfect for: Visual learners and imaginative minds.
How to do it:
Hold your hand out and spread your fingers. Trace your finger up one side of a finger while breathing in, and down the other side while breathing out. Do this for each finger.
Why it works: The combination of movement, focus, and breath helps center attention and calm the nervous system.
3. Smell the Flower, Blow Out the Candle
Perfect for: Any time kids feel overwhelmed.
How to do it:
Pretend there’s a flower in one hand and a candle in the other. Inhale deeply to “smell the flower,” then exhale slowly to “blow out the candle.” Repeat 3–5 times.
Why it works: This playful visualization helps anchor the breath and makes the process of calming down feel safe and approachable.
4. Belly Breathing Buddy
Perfect for: Bedtime or quiet time.
How to do it:
Have your child lie on their back and place a small stuffed animal on their belly. As they breathe in, watch the animal rise; as they breathe out, watch it fall. Try for 5 slow breaths.
Why it works: Focusing on belly movement helps deepen the breath and slows the heart rate — both of which support emotional regulation.
5. Box Breathing
Perfect for: Older kids or during transitions (like coming home from school).
How to do it:
Inhale for 4 counts. Hold the breath for 4 counts. Exhale for 4 counts. Hold again for 4 counts. (Tip: Draw a square in the air or on paper as you go.)
Why it works: This structured breath pattern is calming and helps shift focus from big feelings to mindful control.
Final Tip: Make It a Habit
These exercises work best when practiced regularly — not just in the heat of the moment. Try incorporating one into your morning routine, after-school wind-down, or bedtime ritual. Over time, kids will begin to use these tools naturally when big feelings arise.
🧘♀️ Just Imagine… breathing your way to calm, confidence, and joy.
Imagine 
Leave a reply to The Mindful Migraine Blog Cancel reply