10 Breathing Exercises for Kids and Teens

Life for pre-teens is often filled with new challenges, from school and activities to the complexities of friendships and social dynamics. These changes can sometimes be overwhelming, leading to moments of stress or emotional overload. 

Breathing techniques offer simple yet powerful ways for pre-teens to calm their minds, manage stress, and refocus their energy. Here are 10 effective breathing exercises parents can introduce to their tweens. 

These techniques are easy to learn, require no equipment, and can be practiced whenever your child needs a moment to regroup and recharge.

1. Balloon Belly Breathing

Balloon belly breathing is a gentle way for kids to calm down by focusing on their breath. In this exercise, your child places one hand on their stomach and the other on their chest, taking a deep breath through their nose as they fill their stomach like a balloon. 

This visualization helps them breathe deeply without moving their chest. As they exhale through their mouth, they’ll feel their stomach “deflate.” 

This technique helps reduce anxiety and can be especially useful before exams, social events, or whenever your child needs to relax. The balloon breath exercise teaches them how to breathe deeply and helps them become more aware of their body’s natural responses to stress.

2. Rainbow Breathing

Rainbow breathing is a mindful breathing technique that encourages children to use their imagination as a way to release stress. During this deep breathing exercise, kids close their eyes and picture a rainbow, focusing on each color as they inhale. 

When they breathe in, they visualize filling themselves with the peaceful energy of one color, like red or blue, and with each exhale, they imagine releasing any stress or tension. This exercise provides a unique way for pre-teens to connect their breathing with positive imagery, promoting relaxation and a more peaceful mindset. 

Rainbow breathing is especially useful when they’re feeling overwhelmed, as it combines mindfulness with creativity.

3. Flower Breathing and Candle Breathing

This mindful breathing exercise combines scent and breath and is easy for kids to grasp. It can be done anywhere to help with re-centering when big emotions come up.

In flower and candle breathing, your child pretends they’re holding a flower in one hand and a candle in the other. They inhale deeply through their nose as if “smelling” the flower, then exhale slowly through their mouth to “blow out” the candle. 

This sensory-based breathing can help kids ground themselves quickly in stressful situations, such as a busy classroom or a bustling after-school environment. The act of imagining “smelling” and “blowing” provides them with a quick method to relax and center themselves.

4. Bunny Breathing

Bunny breathing is a fun, easy exercise that can help pre-teens refocus and regain energy. In this breathing pattern, they take three quick breaths through their nose, followed by one long exhale through the mouth, similar to the way a bunny might sniff the air. 

Quick breaths, followed by a steady exhalation, make this exercise fun while helping your child practice control over their breathing. Bunny breathing is an excellent choice for times when your child feels distracted or needs a quick mental reset during the day.

5. Ocean Breathing (Ujjayi Breathing)

Ocean breathing, sometimes called Ujjayi breathing, is a calming technique used in yoga that can be especially soothing for pre-teens. It involves inhaling deeply through the nose and exhaling through the mouth with a gentle “ha” sound, similar to fogging up a mirror. 

After a few breaths, they can close their mouth and try to create that same sound with their throat while breathing through their nose. This “ocean wave” sound is naturally calming and can help your child focus inward. 

Ocean breathing is especially useful for pre-teens dealing with feelings of stress or worry, making it a valuable tool before a presentation or during difficult moments.

6. Counting Breaths

Counting breaths is an accessible exercise that helps your child focus on the present moment and work through big feelings. They begin by inhaling slowly and counting up to three in their mind, holding their breath for three counts, and then slowly exhaling for three counts. 

As they get more comfortable, they can increase the count to four or five. Counting gives the mind something steady to focus on, allowing the nervous system to relax. 

This exercise is great for pre-teens who may experience performance anxiety or need a calming exercise before tackling homework. Counting breaths can help them manage their emotional state and stay grounded.

7. Snake Breathing

Snake breathing is a fun and engaging way to encourage slow, controlled breathing. Your child begins by taking a deep breath in, and as they exhale, they make a soft hissing sound like a snake. 

The goal is to extend the “sss” sound for as long as possible, which encourages a long, steady exhale. The sound and the extended exhalation help release tension, making this a particularly helpful technique for moments of frustration or nerves. Snake breathing is simple yet effective, especially for pre-teens who may feel nervous or impatient.

8. Feather Breathing

Feather breathing adds a playful element to breath control. Your child can imagine holding a feather in their hand and taking a deep breath in, then gently blowing the “feather” into the air as they exhale, trying to keep it floating. They can adjust the strength of their breath, practicing long, gentle exhales and shorter, controlled bursts. 

This exercise provides a tangible way to practice controlled breathing, perfect for when they’re feeling antsy or restless. Feather breathing can help them understand the effect of breath control in a fun, interactive way.

9. Square Breathing (Box Breathing)

Square Breathing, also known as Box Breathing, is a structured breathing exercise that’s easy for kids to remember and can help manage stress. 

In this technique, your child imagines a square in their mind and traces it as they breathe. They start by inhaling for three counts along one side of the square, then holding their breath for three counts along the next side, exhaling for three counts along the third side, and holding again for three counts along the fourth side. 

This repetitive breathing pattern helps create a sense of calm and control, making it an effective tool for pre-teens experiencing stress or anxiety.

10. Belly Breathing With a Stuffed Animal

This deep breathing technique provides a visual aid that can help younger pre-teens better understand deep breathing. In this exercise, your child lies down and places a small stuffed animal on their stomach. As they breathe in, they watch the stuffed animal rise; as they exhale, it falls. 

The movement of the stuffed animal serves as a guide for the rhythm of deep belly breathing, helping them connect physically with their breath. Belly breathing with a stuffed animal can be especially useful for pre-teens who feel anxious, as it offers a soothing, visual way to practice relaxation.

Why Use Breathing Exercises With Your Kids?

Teaching your pre-teen these breathing exercises can give them valuable tools for handling the stress and emotional ups and downs of growing up. Encouraging them to practice these simple and fun breathing exercises regularly can help them build a toolbox of techniques they can use whenever they need to calm down, refocus, or simply take a break. 

In addition, these exercises are simple, can be done almost anywhere, and help foster self-soothing and emotional regulation. With a few minutes of practice, breathing exercises can help your child feel more empowered and prepared to manage life’s challenges.

By introducing these exercises in a supportive and playful way, you can help your child learn techniques that will serve them throughout their life, building resilience and a sense of calm they can turn to whenever they need it.

How Hero Journey Club Can Help Kids and Teens With Self-Regulation Skills

In addition to practicing breathing exercises at home, joining a supportive community like Hero Journey Club can be a powerful way for kids and teens to build self-regulation skills. 

Hero Journey Club offers therapist-led support groups that meet within engaging virtual environments like Minecraft servers and Animal Crossing worlds. Through this unique platform, kids and teens can learn techniques for managing their emotions, coping with stress, and developing focus — all while exploring and interacting in a familiar, fun setting.

Hero Journey Club’s approach uses the games kids love to foster personal growth, teach valuable life skills, and encourage emotional well-being in a comfortable, interactive space. 

Guided by mental health professionals, participants practice self-regulation techniques in real time, learn positive social interaction skills, and develop tools they can carry into their everyday lives. This combination of expert support and engaging play helps kids and teens feel empowered to navigate their own “hero’s journey” with confidence and resilience.

Sign your child up for their first session today.

Sources:

Breathing Exercises | American Lung Association

Box Breathing: Techniques, Benefits, GIF, and More | Healthline

Grounding & Breathing Exercises for Calming Your Nervous System | Counseling & Psych Services (CAPS)

Learning diaphragmatic breathing | Harvard Health