Just Breathe

Simple Ways to Bring Calm and Connection into Everyday Moments

Children are natural feelers. Their hearts are big, their emotions are bright, and their energy can shift in the blink of an eye. Breathing is one of the simplest, most powerful ways we can help them move through those feelings — and it doesn’t require any special tools or extra time. With just a few mindful breaths, you can turn ordinary moments into opportunities for calm and connection.

🌬️ 1. Balloon Belly Breaths

Perfect for: mornings, transitions, or winding down

Invite your child to place their hands on their belly and imagine it’s a balloon. As they breathe in through their nose, they gently fill the balloon — round and full. As they breathe out through their mouth, the balloon softens and deflates.

This simple visualization helps children feel their breath and body working together. It encourages slow, deep breathing that sends signals of safety and calm to the nervous system — helping everyone start the day grounded and peaceful.

🐝 2. Bumblebee Breath (Bhramari)

Perfect for: calming strong emotions or releasing energy

Ask your child to close their eyes, take a slow breath in, and hum softly like a buzzing bee on the exhale. The gentle vibration soothes the body and focuses the mind, creating a peaceful hum that kids love.

You can make it playful — “Let’s see who can make the softest, calmest buzz!” — or use it as a quiet reset when emotions feel big. Bumblebee breath teaches children that calm can come from within.

🌈 3. Rainbow Breathing

Perfect for: mindful playtime or before bed

Hold your arms out to the sides and imagine drawing a big rainbow over your head as you breathe in, then lower your arms as you breathe out.
Each color of the rainbow can represent a feeling or wish: red for love, orange for courage, yellow for happiness, green for kindness, blue for calm, purple for peace.

Rainbow breathing blends imagination and mindfulness beautifully — helping children connect to their breath while exploring emotions and gratitude.

🕊️ 4. Smell the Flower, Blow Out the Candle

Perfect for: anywhere, anytime

This sweet and simple breath is one of my favorites for young children. Ask your little one to imagine holding a flower in one hand and a candle in the other.
🌸 “Smell your flower” — deep breath in through the nose.
🕯️ “Blow out your candle” — gentle breath out through the mouth.

It’s short, visual, and easy to remember — the perfect go-to breath when kids (or parents!) need a quick moment of calm in the car, at the table, or before bedtime.

💛 5. Heart-to-Heart Breathing

Perfect for: reconnecting after a busy day

Sit together with your child, either side-by-side or facing each other. Place a hand on your hearts and breathe together slowly — in, and out. Notice if your heartbeats begin to match.

This simple practice builds emotional connection and safety. It reminds your child that they are loved, supported, and never alone — that calm can always be found in closeness and care.

🌿 Bringing It All Together

The beauty of breathwork is that it fits into the rhythm of everyday life.
A breath before breakfast.
A breath before bedtime.
A breath between laughter and tears.

These small pauses teach children that peace is not something they have to look for — it’s something they can create inside themselves, anytime they need it.

💕 A Gentle Invitation

If your little one enjoys these moments of mindful breathing, they might love exploring more through a kids’ yoga class made just for them — full of movement, breath, and calm connection. Together, we’ll breathe, stretch, and grow — one peaceful moment at a time.

Namaste,
Alexis Billings
Children’s Yoga Teacher & Mindful Guide