Breathing Exercises Handout

Breathing exercises help children notice their bodies, slow racing thoughts, and find a moment of calm. Breath is a fundamental tool for self-regulation because it directly influences the nervous system. Learning to notice and control it gives children a tangible way to shift their body’s state. These exercises are not about fixing emotions but about offering a concrete, accessible method to create calm, which often makes feelings easier to manage. These tools are most useful when:

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Why It Works

• Emotions feel intense or “stuck”
• Transitions are challenging
• Energy is high or the environment is overwhelming

Breathing Practices

To make practice simple and engaging, your child can have a small deck of cards with different breathing techniques. Each time, they can pick one card and do that breath for 1–3 rounds. You can guide them to pick a favorite, or choose one at random for variety.

Some Example Breathing Techniques (if cards are not handy!)

1. Box Breath (4-4-4-4)

   • Inhale for 4 counts, hold for 4, exhale for 4, hold for 4.
   • Repeat 2–3 rounds.
   • Helps regulate heart rate and focus attention.

2. Dragon Breath (Strong Exhale)

   • Inhale through the nose gently, then exhale through the mouth with a strong, controlled “whoosh.”
   • Repeat 2–3 times.
   • Good for releasing tension and frustration.

3. Balloon Breath

   • Place hands on belly. Inhale slowly, imagine inflating a balloon in your belly.
   • Exhale, imagine letting the air out slowly.
   • Repeat 2–3 times.
   • Supports body awareness and diaphragm engagement.

4. Ocean Breath (Ujjayi)

   • Inhale through the nose, exhale through the nose making a soft ocean-like “haaa” sound.
   • Repeat 2–3 times.
   • Encourages mindful focus and a calming rhythm.

5. Rainbow Breath

   • Inhale while raising arms, imagining a rainbow forming.
   • Exhale while lowering arms, spreading the rainbow.
   • Repeat 2–3 times.
   • Adds imagination and movement to breath.

6. Feather Breath

   • Place a pretend feather on the hand.
   • Breathe in to lift it slightly, exhale to let it settle.
   • Repeat 2–3 times.
   • Promotes subtle observation of body sensations and mindfulness.

Practice and Integration

• Short & Consistent Practice: One card a day, 1–3 rounds, at a consistent time (like bedtime) can be more effective than longer, occasional sessions. Name the practice (Cory’s Practice: ___________).
• If your child is stuck: Offer a small choice: “Do you want to try Box Breath or Balloon Breath?”
• Include siblings or family members to make practice playful and routine.
• After practicing, ask briefly: “Which breath felt easiest or most calming?”
• Use brief reflection to help your child notice their body and emotions: “How did that feel?”
• Let your child choose which breath to do whenever possible and focus on curiosity/exploring and noticing rather than perfectly following instructions. Even one breath counts!