Gentle Breaths, Big Feelings

Helping Children Practice Breath Work Safely

As parents, we often wish we could hand our children a simple tool for calming big feelings, settling busy minds, and feeling safe in their own bodies. Breathwork is one of those tools — and when introduced gently and age-appropriately, it can become a lifelong resource for emotional regulation and self-awareness.

In my kids yoga classes, we don’t talk about “controlling the breath.” Instead, we explore breathing as a friendly helper — something that’s always with us, ready to support us when emotions feel big or overwhelming. At home, parents can facilitate breathwork in much the same way: softly, playfully, and without pressure.

Why Breathwork Helps Children

Children experience emotions in their bodies long before they can name them. Slow, mindful breathing helps activate the body’s calming response, supporting the nervous system and creating space between a feeling and a reaction. Over time, this builds emotional resilience, focus, and confidence.

For younger children especially, breath work works best when it’s imaginative and brief — think blowing up a balloon, smelling a flower, or gently rocking a stuffed animal with the rise and fall of the belly.

How Parents Can Introduce Breath Work

The most powerful thing you can do is model calm breathing yourself. Children learn far more from what we do than what we say. Invite them to breathe with you during moments of calm, not just during meltdowns. This helps breathwork feel safe and familiar rather than corrective.

You might say:
“Let’s take a few cozy breaths together.”
or
“Want to help your teddy fall asleep with your breathing?”

Keep it light, optional, and short — even two or three breaths can be enough.

Breath Work Dos for Kids

✔ Do keep it playful and imaginative
Use imagery, stories, or props like stuffed animals, bubbles, or pinwheels.

✔ Do focus on gentle, natural breathing
Encourage slow inhales through the nose and relaxed exhales through the mouth without forcing depth.

✔ Do practice during calm moments
Bedtime, story time, or quiet transitions are ideal for building familiarity.

✔ Do follow your child’s lead
If they lose interest, that’s okay. Breathwork should always feel like an invitation, not a task.

✔ Do keep sessions brief
One to three minutes is plenty for young children.

Breath work Don’ts for Kids

✘ Don’t force breathing exercises during emotional overwhelm
When emotions are very high, children may need connection first before regulation.

✘ Don’t use breath work as a punishment or correction
Breathing is a supportive tool, not a consequence for behavior.

✘ Don’t encourage breath-holding or rapid breathing
Avoid techniques that could cause dizziness or discomfort.

✘ Don’t over-explain
Children don’t need the science — they need the experience.

✘ Don’t expect instant calm
Breathwork is a practice, not a switch. Its benefits build gently over time.

A Gentle Reminder

Every child is different. Some children will love breathing games right away, while others may need time just watching you model them. Trust that even brief, imperfect moments of mindful breathing are planting seeds.

When children learn that they can use their breath to feel safe and steady, they gain something truly empowering — a tool they carry with them long after childhood.

If you’re curious, try asking your child tonight:
“Would you like to try a breathing game before bed?”
You may be surprised by how eagerly they say yes.

With calm breaths and kind hearts,
Alexis Billings