Breathing Exercises for Kids and Teens: A Self-Regulation Strategy

Breathing exercises are techniques we can use to calm our nervous system, invite positive emotions, and strengthen our focus. In short, breathing exercises are self-regulation strategies. Throughout the day, kids and teens might feel overwhelmed for a variety of reasons: forgetting to complete a homework assignment, taking a tough test, an argument with a friend, feeling nervous during a class presentation, and so on. Breathing exercises provide a concrete way to help us pause, focus on our breath, and relax.

To get a little bit deeper in the science of breathing, these exercises can help activate our parasympathetic nervous system. When activated, this tells our body and minds that we are safe, and it is okay to rest and relax. In turn, we start to feel calmer. There are other big benefits too, such as developing a stronger immune system, helping to manage stress, and improving our ability to make good decisions.

Deep breathing strategies are especially helpful for kids and teens who need extra guidance managing emotions and working through challenges. Of course, breathing exercises are for everyone. Even further, one of the best parts of learning new breathing strategies is that they are a “tool” in our self-regulation toolbox that can go anywhere with us. We can practice breathing exercises to feel more focused before taking an assessment, to calm our nerves before playing in a big sports game, and to help us stay relaxed and grounded during a disagreement with a friend.

The good news is that teaching exercises can be simple, fun, meaningful. Anyone can practice them, whether you are an educator, parent, or a young adult yourself wanting to learn new strategies. Here are a few key points to keep in mind as you get started:

Practice the exercises when calm. In order to use breathing exercises as a calming technique, we need to have already practiced them several times when we are calm and feeling our best. This practice can help the breathing exercises feel more automatic so that when we can more easily engage in the strategy when we feel overwhelmed and upset.

Start by breathing normally. Think about your breath as you inhale and exhale. Try to feel each breath. Remember that you can always return to your normal breathing at any point.

Discuss each breathing technique after practicing it. As unique individuals, we are each going to like some activities more than others. That’s okay! As you try different strategies, think about your favorites along the way. Ultimately, these will become part of your unique breathing exercises toolbox that you can use when you need extra support.

Use breathing exercises as breaks. After you have learned a few breathing strategies, try using them between tasks or activities. For example, after you finish reading a chapter of your book, try a breathing strategy for a few minutes. This serves as a healthy brain break and breathing practice at the same time.

Keep learning new practice exercises. The key is that breathing exercises are simple, fun, and memorable. Add other mindful breathing exercises into your practice like bubble breathing or pizza breathing. When kids remember the breathing exercises, they are better able to use them when they really need them.

Below you will find some simple mindful breathing exercises to try. You can practice them right away based on the descriptions below, or check out this complete Breathing Exercises Workbook filled with over 40 breathing practice pages for kids and teens.

4-7-8 Breathing

4-7-8 Breathing is a breathing exercises that involves counting as you breathe in and out. It is a special strategy that has even been used by military!

1. Sit in a comfortable position.
2. Breathe in slowly to the count of four.
3. Hold your breath for a count of seven.
4. Slowly breathe out for the count of eight.

Heartbeat Breathing

Heartbeat breathing is a technique that incorporates feeling your own heart beat as you breathe in and out.

1. Place your hand over your heart. Feel it beating.
2. Slowly breathe in and out.

Five Finger Breathing

Five Finger Breathing allows you to practice deep breathing while moving by tapping your fingers.

1. Place your hand out on a desk or table with fingers spread open.
2. Starting with your pinky finger, tap each finger to the count of five as you breathe in (1-2-3-4-5).
3. Tap each finger backwards from five to one as you slowly breathe out (5-4-3-2-1).

Gratitude Breathing

Gratitude breathing combines deep breathing with practicing gratitude to help lift your mood.

1. Think about some things you are grateful for. Make a list if you need to.
2. Slowly breathe in. As you breathe in, picture what you are grateful for.
3. Slowly breathe out.

More Breathing Exercises

If you enjoy these breathing activities, learn and practice more with a breathing exercises workbook. It is filled with over 40 unique breathing strategies that incorporate coloring, positive affirmations, movement, and more. When breathing exercises are engaging, they become more memorable so kids and teens can use them later on when they most need them.