Breathe In, Breathe Out: Fun and Simple Belly Breathing for Kids!

Diaphragmatic or Belly breathing is a great way to lower the “fight or flight” response and reduce stress, lower heart rate and initiate a relaxation response. When we breathe in deeply, we expand our diaphragm and our bellies with breath. As we breathe out, we feel the air leaving the belly simultaneously calming the body down. Practicing deep belly breathing with kids is a great tool to help relax their bodies and mind, decrease stress, relax, recharge and cope with emotions. 

Deep Breathing

Deep breathing exercises are designed to support self-regulation, mindfulness   and brain break needs. 

Many times, kids can struggle at home and school with anger or frustration and they lack the coping strategies needed in those situations. They require tools to improve self-regulation. Children, like adults, experience worry and anxiety, fears and can be nervous in life situations and having simple strategies on hand can help them cope during the day.

One way to do this is to use mindfulness strategies like deep breathing exercises. 

Children who practice mindfulness will find it much easier to focus and actively engage in the classroom. Practicing mindfulness  and breathing exercises can be very powerful for kids as they grow and navigate the world we live in. Students in the classroom who use mindfulness   will bring a sense of collective calm to the space as well making the learning environment more favorable for everyone.  Incorporating mindfulness  can be fun ! 

Teaching Kids to Breathe through their diaphragm or belly when they are calm and relaxed, makes it easier for them to use this breath when they are upset or stressed.

Fun and Simple Ways to Practice Belly Breathing

Breathing Buddies

• Use a Stuffed Animal (Breathing Buddy) to practice Belly breathing
• Start by instructing children to hold their buddy near their nose as they breathe in and out. Ask them where do they feel their breath?
• Move the breathing buddy down to their chest. Hold the breathing buddy on their chest as they breathe in and out. Ask them what they feel their buddy doing as it is on their chest?
• Move the breathing buddy down to their bellies. Breathe in and Out. Ask them what they feel their buddy does as they breathe in and out.
• Next, you can have them move from sitting to laying on their backs. Place their buddy on their bellies, and feel their buddy move up and down as they breathe in and out.
• Using a breathing buddy is a really great tool to physically “see” how their breath is moving through their bodies. 

Balloon Breath

• Another way to teach belly breathing is to imagine their breath like a balloon. As they breathe in, feel their belly expanding like a balloon. 
• As they breathe out, the balloon contracts and loses air.
• Imagining something physical as they breathe in and out, helps children to visualize their breath moving through their bodies.

Use Props

• Use Props like Feathers to help teach Belly Breathing
• Have children expand their belly with breath as they breathe in, and blow on a feather as they breathe out.
• A Hoberman Sphere can help children visualize their breath expanding in their body as they breathe in and out. 

Make it Fun!

Use analogies or ideas to help children visualize themselves breathing. Try out some of my breaths here:

1. Hot Cocoa Breath
2. Pizza Breath
3. Hot Air Balloon Breath
4. Leaf Breath

Belly Breathing is a great tool for kids (and adults) to help their minds and bodies relax. Using breathing buddies or props can help children understand how their breath moves through their bodies. 

Belly breathing is a tool that children can use anywhere, anytime. When kids are feeling upset, or sad, angry or even tired, they can practice belly breathing to calm their bodies and mind. As a bonus, breathing and regulating emotions can help children participate better at school. 

Try some of my other simple meditations for kids

1. Just Breathe Meditation 
2. Hot Chocolate Deep Breathing
3. Leaf Deep Breathing 
4. Listening Meditation  
5. Loving Kindness Meditation 
6. Safe Happy Place Meditation

Let me know if you tried Belly Breathing with the kids in your lives! I would love to know how it turned out.