5 Deep Breathing Exercises for Kids and Teens: Reduce Anxiety & Improve Focus

In our busy world, children and teens often feel overwhelmed, distracted, and sometimes even anxious. But they don’t always have tools to manage these feelings. Learning deep breathing exercises can give them a safe, simple way to regain calm, find focus, and feel more grounded. These techniques offer lifelong skills to manage stress and handle big emotions. 

At Educators Support, we understand the importance of practical tools for mental wellness and want to share these five deep breathing techniques for kids and teens.

1. Balloon Breathing: A Fun Way to Center the Mind

How It Works

Balloon Breathing is a visual, playful exercise that engages the imagination. Kids imagine they are inflating a balloon in their belly with each breath, filling up fully before releasing it slowly. It’s a fun, accessible way to encourage deeper breathing, especially for younger kids.

Step-by-Step Guide

1. Sit or lie down comfortably.
2. Put your hands on your stomach and shut your eyes. 
3. Inhale deeply through the nose, imagining a balloon expanding in the stomach. 
4. Breathe out through your mouth while imagining the balloon gradually losing its air.
5. Repeat five times, focusing on the sensation of the "balloon" expanding and shrinking.

Why It’s Effective

This exercise encourages belly breathing, which is scientifically shown to activate the parasympathetic nervous system, calming the mind and body. Research by the American Psychological Association reveals that deep belly breathing can reduce cortisol levels, promoting relaxation.

2. 5-4-3-2-1 Relaxation Breath: A Grounding Technique for Teens

How It Works

Designed especially for older kids and teens, this exercise pairs deep breathing with sensory grounding, bringing them into the present moment. By tuning into each sense, kids can gently focus their minds, shedding worries and stresses.

Step-by-Step Guide

1. Inhale deeply, hold, and exhale.
2. Observe five things you can see in the room.
3. Look around you at four touchable objects.
4. Listen for three sounds.
5. Identify two smells in the air.
6. Finally, focus on one taste lingering in your mouth.
7. Breathe deeply and slowly, integrating each sensation.

Why It’s Effective

This grounding exercise is a powerful mindfulness technique that not only reduces stress but also heightens awareness, helping kids and teens to be more present. Studies from the University of Massachusetts Center for Mindfulness suggest grounding exercises like this can help reduce anxiety by up to 30%.

3. Square Breathing: Calming and Focusing Through Structure

How It Works

Square breathing, also called “box breathing,” involves breathing in a steady pattern—perfect for teenagers who benefit from structure in moments of stress. It’s simple yet effective and can be done in almost any situation.

Step-by-Step Guide

1. Start by inhaling deeply to a count of four.
2. Hold the breath for four seconds.
3. Exhale slowly to a count of four.
4. Pause and hold for another four seconds.
5. Concentrate on the rhythm as you repeat this cycle at least 5 times.

By holding the breath, square breathing activates the vagus nerve, a key player in reducing anxiety and stress. Research shows that consistent practice can improve focus and reduce cortisol levels, offering teens a reliable tool to manage school stress or social challenges.

4. Lazy Eight Breathing: Visual Focus for Younger Kids

How It Works

Lazy Eight Breathing engages both breathing and visual focus by drawing a sideways “8” or infinity symbol. It’s fun, engaging, and calming—making it ideal for younger children who need visual or tactile elements.

Step-by-Step Guide

1. Draw a large sideways “8” on paper or imagine one.
2. Start in the middle of the 8 and trace it with a finger or eye.
3. Inhale as you move around one loop, and exhale as you complete the other.
4. Repeat slowly, focusing on the breath and the motion of the 8.

Why It’s Effective

This technique combines breathing with fine motor skills, enhancing hand-eye coordination while bringing a calming effect. Studies on kinesthetic learning show this form of movement can improve cognitive focus in younger children, making it perfect for classroom breaks or before bedtime.

5. Humming Bee Breath: A Soothing Sound Meditation

How It Works

Humming Bee Breath, or “Bhramari” in yoga, is a sound-based breathing exercise. The hum resonates through the body, which is deeply calming and helps kids and teens center themselves.

Step-by-Step Guide

1. Sit comfortably, close the eyes, and gently cover the ears with the hands.
2. Inhale deeply through the nose.
3. Exhale with a humming sound, feeling the vibration in the chest.
4. Repeat five times, allowing the hum to soothe the mind.

Why It’s Effective

The vibration from the humming sound stimulates the vagus nerve and calms the nervous system, making it ideal for kids with anxiety. Research published in the International Journal of Yoga shows that humming can lower blood pressure and reduce heart rate, creating a powerful relaxation effect.

FAQs: Kids' and Teens' Deep Breathing Activities

1. Why is deep breathing beneficial for kids and teens?

Deep breathing can reduce stress, improve focus, and enhance emotional resilience. It’s a simple tool for kids to calm their minds and bodies in challenging situations.

2. How often should kids practice these exercises?

Aiming for at least once a day is a good start. These exercises are flexible and can be used whenever kids need a break or calming.

3. What’s the best age to start deep breathing exercises?

Children as young as four or five can begin simple exercises like Balloon Breathing, while older kids may benefit more from structured techniques like Square Breathing.

4. Can deep breathing help with sleep problems?

Yes! Exercises like Lazy Eight Breathing or Square Breathing can help ease the mind before bedtime, making it easier to fall asleep.

5. How do I encourage my child to practice these exercises?

Make it fun and consistent! Practicing together, incorporating playful elements, and allowing kids to choose their favorite technique can help.

Conclusion

Deep breathing is more than just a quick fix for stress; it’s a life skill that can empower kids and teens to face challenges with resilience. By practicing these simple, engaging exercises, they’ll develop confidence in managing stress and finding calm in everyday life. Start exploring these techniques together and see the difference they can make!

How does your child enjoy practicing deep breathing? Do you have any favorite exercises? Share in the comments below, and if you found this guide helpful, share it with other parents looking for ways to support their kids’ well-being! For more guides, visit Educators Support and discover resources that help kids grow happy, healthy, and resilient.