Abby Barnes, M.S., CCC-SLP
Every child experiences big emotions at times, such as anxiety or frustration. Deep breathing for kids helps them calm their minds and bodies in just a few minutes. Breathing exercises for kids are easy to learn, and when practiced regularly, they can help children regulate their emotions and improve focus.
In this article, we share 6 simple breathing exercises that you can practice with your child at home. You’ll also learn how occupational therapy can help children develop emotional regulation skills.
Key takeaways
Deep breathing helps calm the nervous system and supports children’s focus and relaxation.
Breathing exercises for kids are simple to learn and can be done in fun, play-based ways.
Occupational therapists can support children who struggle with regulating big emotions.
Kids may benefit from occupational therapy if they have problems with attention, emotional regulation, sensory processing, or coping skills in daily routines.
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Get startedWhy are deep breathing exercises for kids important?
Whether they’re overwhelmed about school, anxious in new situations, or frustrated with a family member, kids can have big feelings. Using healthy coping strategies, like deep breathing, can help them manage these feelings and feel calmer.
Deep breathing is a simple but powerful strategy that helps children regulate their emotions by calming the nervous system. When children take slow, intentional breaths, their bodies shift away from a "fight-or-flight" response and toward a calmer, more relaxed state.
Studies involving children confirm what occupational therapists see every day: regular breathing exercises are good for emotional and behavioral regulation.
The benefits of deep breathing for kids include:
Improving attention and concentration
Helping children manage big emotions
Encouraging positive social interactions and communication
Relaxing the body during moments of overwhelm
Providing a healthy coping strategy children can easily use
One of the most effective techniques is diaphragmatic breathing, also called belly breathing. This breathing style encourages children to take slow, deep breaths using their diaphragm (the large, dome-shaped muscle below the lungs), instead of taking shallow breaths from their chest. Belly breathing activates the body’s natural relaxation response and helps children feel more calm, focused, and in control.
The best part is that children can use these breathing strategies almost anywhere. They can use them at home, in the classroom, or whenever they need a moment to reset.
Find out how to calm a dysregulated child, help a child with big emotions, and teach your child emotional regulation skills.
6 breathing exercises for kids
Lauren Galipp, OTR, OTD, an occupational therapist (OT) at Expressable, recommends making practice fun. She explains, “Children often learn best through play. When you turn breathing into a fun activity, kids will be more motivated to try it and use it in daily life!”
Here are 6 simple breathing exercises to try with your child.
1 Stuffed animal breathing
This is one of the easiest breathing exercises for younger children.
Have your child lie comfortably on their back.
Place a favorite stuffed animal on their belly.
Encourage them to slowly breathe in through their nose and watch the stuffed animal rise.
Then, have them slowly breathe out through their mouth and watch the toy gently go back down.
Seeing the stuffed animal move helps children understand how belly breathing works, while making the exercise more fun.
2 Blowing activities
Blowing games encourage children to blow their breath out in long, controlled exhalations. This helps activate the body’s calming response.
Try activities such as:
Blowing bubbles
Spinning a pinwheel
Using a straw to move cotton balls across a table
Blowing lightweight pom-poms through an obstacle course
Encourage your child to take a slow breath in through their nose before using a long, steady breath to blow.
3 Imagination games
Pretend play is a great way to teach breathing skills. Galipp says that two favorite games include:
Smell the flower, cool the soup
Smell the cookies, cool them off
Ask your child to pretend they’re smelling a beautiful flower or freshly baked cookies by taking a slow breath in through their nose. Then, have them slowly blow out through pursed lips to cool a bowl of hot soup or a warm cookie.
These playful images help children naturally practice deep breathing without making it feel like an exercise.
4 Belly balloon
For this activity, your child pretends their belly is a balloon. Have them breathe in slowly and "fill the balloon," making their belly grow bigger. To encourage this movement, have them place their hands on the sides of their rib cage. As they breathe in, their hands will move out to the side. Then have them slowly breathe out and watch their belly balloon shrink back down.
This simple visualization helps children understand diaphragmatic breathing and how their breathing affects their bodies.
5 Hands-on belly breathing
Here’s another breathing exercise that increases body awareness. It’s especially helpful for kids who benefit from sensory feedback.
Have your child place one hand on their chest and the other on the side of their rib cage.
Have them breathe in and out, trying to keep their chest as still as possible.
Encourage them to notice how their belly and rib cage move out during each inhale and fall during each exhale.
This technique helps children recognize when they’re taking deep, diaphragmatic breaths instead of shallow breaths from their chest.
6 Shape breathing
Shape breathing combines movement, visual tracking, and controlled breathing into one calming activity. To do it, have your child trace the outline of a simple shape, such as a star, square, or hexagon, using their finger.
As they trace:
Breathe in while tracing one side.
Hold the breath while tracing the next side.
Breathe out while tracing the third side.
Continue repeating the pattern around the entire shape.
Shape breathing encourages slower breathing while helping children focus their attention on a structured, calming task.
Occupational therapy helps kids with emotional regulation
Breathing exercises help kids learn to manage their emotions in a healthy way. However, some children need more support learning when and how to use these coping strategies.
Occupational therapists help children build the skills needed for emotional regulation. Galipp explains, “Therapy focuses on helping children recognize their emotions, understand how their bodies respond to stress, and find ways to help them regulate.”
Depending on your child’s needs, occupational therapy may include:
Teaching calming techniques like deep breathing and mindfulness
Developing sensory regulation strategies
Improving body awareness and self-monitoring skills
Building attention and executive functioning skills
Strengthening emotional awareness and coping abilities
Creating personalized routines that support regulation at home and school
Occupational therapists work closely with parents, providing practical strategies that can be used in everyday routines at home. That way children continue building these skills outside of therapy sessions.
Problems with sensory processing and emotional regulation are often related in children. Here’s how occupational therapy can help.
What to do if you think your child needs occupational therapy
If your child often struggles with big feelings, gets overwhelmed by everyday situations, has a hard time calming down after being upset, or has problems with attention, sensory processing, or coping skills, an occupational therapy evaluation may be helpful.
An occupational therapist can assess your child's strengths and needs, then develop an individualized treatment plan to help them thrive at home, at school, and in the community. Early support can help children develop lifelong emotional regulation skills and build confidence to handle everyday challenges.
If you have concerns about your child’s development or emotional regulation, talk with your pediatrician or contact an OT about an evaluation. At Expressable, we make it easy to get started. You’ll be matched with the right therapist, receive a customized care plan, and get support every step of the way—all from the comfort of your home.
Schedule your child’s OT evaluation today and take the first step toward building their confidence and independence.
Frequently asked questions (FAQs)
Some of the most effective breathing and mindfulness exercises for kids include stuffed animal breathing, blowing bubbles or pinwheels, hand-on-belly breathing, and imagination games like “smell the flower, cool the soup.” These activities make relaxation fun while teaching children healthy coping skills for big emotions.
Belly breathing helps children relax and activate their body’s natural calming response. Slow, diaphragmatic breaths reduce stress, improve focus, and help children better manage strong emotions. With regular practice, belly breathing becomes a valuable coping tool that kids can use throughout the day.
Yes. Deep breathing helps calm the nervous system by slowing breathing and promoting relaxation. Many children find that taking slow, controlled breaths helps reduce feelings of frustration and overwhelm. This makes it easier to regain control of their emotions and return to daily activities.
Deep breathing exercises give children a simple coping strategy they can use in everyday life. Regular practice supports emotional regulation, improves attention, reduces stress, and makes it easier to communicate with others. This helps children feel more confident managing big emotions at home, at school, and in the community.
How Expressable Can Help
Concerned your child isn't reaching age-expected milestones? Looking for communication support from a professional? Expressable is a national online speech and occupational therapy practice serving children and adults. We treat all major areas of communication, feeding, and developmental skills, offer flexible hours including evenings and weekends, and accept most major health insurance plans. We’re proud to have earned more than 4,500 5-star reviews from our clients (4.83/5 average).
Our therapy model is centered on parent and caregiver involvement. Research proves that empowering caregivers to participate in their loved one’s therapy leads to better outcomes. That’s why we combine live, 1-on-1 speech and occupational therapy with personalized education and home practice activities for faster progress.
