4 Breathing Exercises to Try With Your Child Today

Breathing exercises can be a simple way to help children notice their bodies and practice moving through big emotions.

From a Synergetic Play Therapy (SPT) perspective, the goal isn't to make your child "calm down." It's to give them tools they can practice alongside a regulated, connected adult.

These playful exercises are especially helpful for preschool and elementary-aged children (roughly ages 3–10), but they can be adapted for older kids, too.

Here are four you can try together today:

1. Smell the Flower, Blow Out the Candle

How to do it:

1. Have your child pretend they're holding a flower in one hand and a birthday candle in the other.

2. Bring the "flower" toward their nose and slowly breathe in.

3. Move to the "candle" and slowly breathe out, as if they're gently blowing out the flame.

4. Repeat 3–5 times.

Try saying:"Let's smell the flower... now blow out the candle."

SPT Tip: Do it with them! Instead of telling your child to breathe, let them see and experience your body slowing down alongside theirs.

2. Bubble Breathing

Grab a container of bubbles and head outside.

How to do it:

1. Ask your child to take a comfortable breath in through their nose.

2. Slowly blow through the bubble wand.

3. See how slowly they can blow while still making bubbles.

4. Take turns and experiment with fast breaths versus slow breaths.

5. Notice together which type of breathing creates the biggest bubbles.

No bubbles? Hold an imaginary bubble wand and pretend!

SPT Tip: Keep this one playful. Your child doesn't even need to know you're practicing a regulation skill. Play gives their nervous system an opportunity to experience regulation without pressure.

3. Stuffed Animal Belly Breathing

Let your child choose a favorite stuffed animal for this one.

How to do it:

1. Have your child lie comfortably on their back.

2. Place the stuffed animal on their belly.

3. Slowly breathe in and watch the stuffed animal rise.

4. Slowly breathe out and watch it fall.

5. Repeat for about five comfortable breaths.

You can put a stuffed animal on your belly too and practice together.

SPT Tip: If lying still doesn't feel good to your child, don't force it. Regulation doesn't have to look a certain way. Try another exercise that feels better for their body.

4. Hot Cocoa Breathing

This one combines breathing with imagination.

How to do it:

1. Have your child pretend they're holding a warm mug of hot cocoa.

2. Slowly breathe in through the nose to "smell" the cocoa.

3. Take a long, gentle breath out through the mouth to "cool it down."

4. Repeat 3–5 times.

Make it fun by asking:

"What does your hot cocoa smell like?""Does yours have marshmallows?""Is it still too hot? Better blow on it again!"

SPT Tip: Imagination and silliness can make regulation feel like connection instead of another coping skill your child is being asked to perform.

Practice Before the Big Feelings

Don't wait until the middle of a meltdown to introduce these exercises.

When children are highly dysregulated, the parts of the brain responsible for reasoning, language, and accessing newly learned skills aren't as readily available.

Instead, practice when your child is already regulated. Blow bubbles outside, try stuffed animal breathing before bed, or practice hot cocoa breathing while you're snuggled on the couch.

Then, during a difficult moment, rather than saying:

"Calm down and take a breath."

Try:

"I'm going to take some slow breaths. You can do them with me if you want."

You're offering co-regulation rather than another demand.

Remember: Breathing Is a Tool, Not the Goal

Breathing exercises aren't meant to make anger, sadness, fear, or frustration disappear.

We're helping children learn something much more important:

"I can have a big feeling, and my body can move through it."

Sometimes your child will breathe with you. Sometimes they'll need movement, space, connection, or simply your presence instead.

That's okay.

The goal isn't to force calm. It's to help children build awareness of their bodies and discover tools that help them move through emotions safely.

Looking for More Support?

If your child is struggling with anxiety, emotional regulation, frequent meltdowns, or overwhelming feelings, we're here to help.

At Play Therapy Connection, we help children and families understand what's happening underneath the behavior while building regulation, connection, and confidence together.

Email info@playtherapyconnection.com to learn more or schedule a consultation.