Teaching Kids Deep Breathing Techniques

Explore various approaches to introducing deep breathing as a tool for self-regulation and managing big emotions. HowTo: Family Edition: family how-tos that actually help.

1. Approaches to Mindful Breathing. Many parents find that introducing breathing techniques during calm moments is more effective than attempting to teach them during a period of distress. One common approach is 'visual breathing,' where a child imagines a physical object expanding and contracting. For example, some children practice 'balloon breathing,' placing their hands on their bellies and imagining they are inflating a balloon as they inhale and letting the air out slowly as they exhale. Another approach involves using sensory anchors to steady the rhythm. Some families use a 'pinwheel' or a 'bubble wand' to help children visualize their breath. By focusing on keeping the pinwheel spinning or blowing a bubble slowly without popping it, children often naturally lengthen their exhalation, which is the part of the breath associated with activating the parasympathetic nervous system.
2. Integrating Breathing into Daily Routines. Consistency can help children view breathing exercises as a standard part of their self-regulation toolkit rather than a corrective measure. Some parents incorporate a few 'calm breaths' into the bedtime routine or before transitions, such as leaving for school. By modeling the behavior themselves, parents show that breathing is a tool for everyone, not just for children who are upset. It is important to remember that children vary significantly in their developmental readiness and interest in these techniques. Some children may find structured exercises helpful, while others might prefer simply sitting quietly or engaging in a different form of movement. There is no single 'right' way for a child to regulate their nervous system.