Are you worried that your child feels anxious, restless, or has trouble sleeping? These problems are common in many children. A pediatric health expert explains, “Slow, deep breathing turns on the body’s relaxation system, calming both the brain and body.”
In this guide, we will look at proven breathing exercises for kids. These exercises help your child manage emotions, reduce stress, improve sleep, and support better behavior by using controlled deep belly breathing.
What is Belly Breathing?
Diaphragmatic (belly) breathing is a helpful technique that activates the parasympathetic nervous system, which helps the body relax and lowers stress in children and teens. While breathing usually happen automatically, slow and deep breaths can slow the heart rate, reduce stress hormones like cortisol, and improve mood control.
Stephanie Richardson, a social worker at Children’s Health, says the diaphragmatic breathing method can be used anytime during the day to manage anxiety, high alertness, trouble sleeping, and tiredness after exercise. It balances the nervous system and supports emotional health in kids.
What breathing exercises can children and teenagers do to improve their health?
Children and teenagers can gain several health benefits from breathing exercises, including:
- Relaxation of muscles and the body
- Improved mental focus and attention
- Reduction of stress and anxiety levels
- Decreased heart rate
- Increased oxygen delivery to tissues, which promotes calmness
Deep, controlled breathing activates the parasympathetic nervous system, helping to reduce the body’s stress response and shift the mind away from anxious thoughts, supporting both physical and mental calmness.
What types of breathing exercises are there for children?
There are many easy breathing exercises you can teach your child to help them calm down. You may try bubble breathing, feather breathing, or counting breaths. These are simple and fun to do.
One of the best methods you can use is called diaphragmatic or belly breathing. It doesn’t need any tools and can be done anytime, anywhere. Stephanie Richardson, a health expert, says you or your teen can use belly breathing to relax immediately, especially before or during stressful times like sports tryouts or competitions. Practicing this often helps you and your child feel calmer and more focused.
How do you teach your child to belly breathe?
Here are some simple steps to help your child learn how to do belly breathing.
- Begin by asking your child how they feel and have them breathe normally.
- Place one hand on their upper chest and the other on their abdomen, just above the belly button.
- Instruct your child to take a slow, deep breath through the nose, allowing their lungs to fill and their abdomen to expand outward.
- Observe the hand on their abdomen rising as they inhale.
- Have them exhale slowly through the mouth, feeling the abdominal hand lower as the breath leaves.
- Encourage your child to imagine blowing out candles to help control their exhalation and notice their breath on their hand.
- After several breaths, check if they notice any changes in how they feel.
- Remind them to keep the chest steady and focus on abdominal breathing, as shallow chest breathing is often linked to anxiety.
- Lying on their back with a small object, like a book or toy, on their abdomen can help them feel the movement and improve diaphragmatic control.
Children’s belly breathing: Other tips
The best time to teach your child belly breathing is when they are calm. When a child is relaxed, their mind and body are more open to learning. This helps them use the technique later during times of stress, anxiety, or trouble sleeping. Stephanie Richardson, a pediatric expert, recommends practicing before bedtime. It can become a soothing nighttime routine, even if your child isn’t feeling anxious.
Start at a young age: It’s also helpful to start at a young age. Deep breathing supports children of all ages, but school-age kids can better understand and follow the steps. You can teach your child to slow their breathing when they feel angry, overwhelmed, or upset.
Use of counting: Using counting can make the practice easier. Instruct your child to inhale slowly while you count to three, pause for a second, then exhale slowly while counting to four. The exact count may vary based on your child’s age and comfort level. What matters most is helping them slow down and focus on their breath.
Adapt your approach to what best suits your child: Every child has a different temperament, so pay attention to what works best. Some may prefer lying down, while others like to sit. There’s no perfect way to do it. The more comfortable your child feels, the more likely they are to use belly breathing when they need it most.
Faqs
1. What is the 4-8-7 breathing technique?
The 4-8-7 breathing technique is a calming method where you inhale for 4 seconds, hold your breath for 8 seconds, then exhale slowly for 7 seconds. It helps relax the nervous system, reduce stress, and improve sleep by activating the parasympathetic nervous system.
2. Which breathing technique is best?
The best breathing technique depends on your goal. For relaxation, box breathing or 4-7-8 breathing works well. For focus, deep belly breathing is effective. Techniques that slow breathing help lower heart rate, blood pressure, and reduce anxiety by engaging the vagus nerve.
3. What is 5-5-7 breathing?
5-5-7 breathing means you inhale for 5 seconds, hold your breath for 5 seconds, and exhale for 7 seconds. It calms the brain, reduces anxiety, and improves oxygen flow. The long exhale signals the body to relax through the parasympathetic nervous system, aiding in stress control.
4. What is Lazy 8 breathing?
Lazy 8 breathing is a visual breathing method for kids and adults. You trace an infinity (8-shaped) symbol with your finger, inhaling on one loop, exhaling on the other. It builds focus, slows breathing, and reduces stress by linking breath control with visual-motor skills.
Final Words
Breathing exercises like belly breathing, 4-8-7 breathing, and Lazy 8 techniques help children reduce anxiety, improve sleep, and manage emotions naturally. By activating the parasympathetic nervous system, these calming strategies support better emotional regulation, mental focus, and stress relief.
Regular practice builds lifelong coping skills and supports healthier nervous system balance. Whether your child is facing bedtime worries or school stress, these simple breathing exercises are proven, drug-free tools that boost both mental and physical wellness. Start early, practice often, and tailor the approach to your child’s comfort and needs.
