Calming Breathing Exercises for Kids: 5 Easy Techniques to Try Tonight

When a child is upset, telling them to "calm down" rarely works. Showing them how is different. Slow, deep breathing is one of the simplest calming tools there is. It's free, it works anywhere and even very young children can learn it.

The trick is to practise when your child is already calm, so the technique feels familiar when a big feeling arrives. Here are five easy exercises we love.

1. Balloon breathing

Ask your child to put their hands on their tummy and imagine it is a balloon. Breathe in slowly through the nose to fill the balloon, then breathe out through the mouth to let it go down. Three to five balloons is plenty.

2. Smell the flower, blow out the candle

Hold up a finger. Breathe in as if smelling a flower, then breathe out slowly as if blowing out a candle without making the flame go out completely. This naturally makes the out-breath longer, which is what helps the body settle.

3. Starfish breathing

Spread one hand like a starfish. Using a finger from the other hand, trace up each finger while breathing in and down while breathing out. Five fingers means five slow breaths, and the tracing gives busy hands something to do.

4. Teddy on the tummy

Great for bedtime. Your child lies down with a teddy on their tummy and watches it rise and fall as they breathe slowly. It's calming, a bit silly, and helps them notice their own breathing.

5. A guided breathing story

Some children settle best when breathing is part of a story. That's Calm is a guided meditation book that walks a child through slow breathing ("Breathe in… and out…") and a peaceful journey with a calm creature. Reading it together at bedtime turns breathing into a gentle routine rather than an instruction. The Complete Feelings Collection also includes the guided meditation as audio, so children can listen along.

For children who find worries hard to say out loud, a worry monster can help. Our guide shows how to make a worry monster from a tissue box, with a free printable template and worry slips.

Tips for making it stick

• Practise when calm. A skill learned in a calm moment is easier to use in a stormy one.
• Do it together. Children copy you, so breathe alongside them.
• Keep it short. Three to five breaths is enough for younger children.
• Name the feeling first. "You're feeling really cross. Let's do our balloon breaths." See how to help a child name their emotions.

If your child's worries or anger feel constant or are affecting daily life, it's always worth talking to your GP, health visitor or school.

Looking for a calm bedtime routine? See The Complete Feelings Collection: 4 picture books, the colouring book, a Parent & Teacher Guide and instant digital extras, with free UK delivery.