Breathing Techniques for managing anxiety and stress balance-me-happy (1)

7 Breathing Techniques for Kids to Reduce Anxiety and Stress

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Have you noticed when your child gets upset, it seems impossible for them to take a deep breath to calm down?

Breathing is a natural process that all of us do without even thinking about it. It is something that we are born with and can’t live without. This natural process is so essential to our survival, yet we often take it for granted. When kids or adults get stressed or really upset breathing can become difficult and some people can pass out.

One of my kids suffered from a condition called “breath-holding spell” where when he got stressed or frustrated he would hold his breath and pass out! He only did it a few times and grew out of it but still, we ended up at the emergency a couple of times as we didn’t know what to do! This is a bad case scenario but I find it hard to breathe sometimes when under pressure...

Deep breathing is a powerful tool that can be used to calm down and reduce stress. Deep breathing helps you to control your emotions. It also lowers your heart rate and blood pressure, which keeps you healthy. It has been shown to lower the risk of asthma, allergies, and other respiratory problems. Breathing techniques can also help with insomnia by calming the mind and body.

In today’s article, we will be going over what is the symptoms of anxiety and 7 breathing techniques to help kids reduce stress and anxiety.


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What Is Stress and Anxiety?

Kids have a tough time in today’s world. They are often faced with many challenges and are constantly being told how they should be living their lives. This can lead to stress and anxiety which can affect their mental health.
Stress is the feeling of being under too much mental or emotional pressure, which can lead to physical symptoms such as headaches, stomach aches, and muscle tension. Anxiety is a feeling of worry about something that might happen in the future, often accompanied by physical symptoms like nausea and sweating.
Stress is a natural part of life and it can be beneficial to the body in small doses. However, when stress becomes chronic, it can lead to anxiety and other health problems.
Some signs that you or your child might be experiencing stress or anxiety are:

  • feeling overwhelmed by your responsibilities
  • worrying about things that don’t seem important
  • having trouble sleeping
  • having difficulty concentrating on tasks
  • feeling irritable or impatient all the time
  • feeling restless, like you want to jump out of your skin

Benefits of Breathing Techniques

Breathing techniques are an important life skill to have. They promote relaxation and help to calm the mind.
Breathing techniques are a great way to help kids manage their emotions and teach them how to slow down their breathing, which is a skill they can use for the rest of their lives.
These exercises can be used to help kids with asthma and other respiratory illnesses. They are also useful for children that have ADHD, autism, or sensory processing disorder.
Some of the benefits include:

  • Helps in reducing stress and anxiety
  • Improves focus and concentration
  • Reduces hyperactivity, restlessness, and irritability
  • Improving the immune system.

7 Breathing Techniques For Kids To Reduce Anxiety and Stress

Breathing techniques are one of the most effective tools for calming oneself down in difficult situations. There are many breathing techniques that can be used to calm oneself down. Here are 7 breathing techniques to help kids cope with Anxiety and stress:

1. Belly Breath

The "Belly Breath" is a great way to calm down. It's one of the most popular breathing techniques for kids and adults alike. Start by placing one hand on your chest, the other on your stomach, and take a deep breath through your nose. As you breathe in, imagine the air filling up your lungs from the bottom up, like filling a balloon with water. As you breathe out, push all of that air out of your mouth. Repeat this exercise as many times as needed until you feel calmer and more relaxed.

2. Nose Breath

The "Nose Breath" is another technique that many people find helpful when they're feeling anxious. This is a great technique for kids because it doesn't require any equipment. All you need is a piece of paper, and this breathing technique will be very easy for your child to learn. Start by folding the paper into quarters and then snipping off three tiny pieces of paper about a centimeter in length. These pieces of paper will be your child's "nose". The first step is to breathe deeply into the "nose" and then draw the air in through your mouth. Next, exhale slowly through your nose as you move one of the smaller "noses" from below up to above while moving the larger one from above down. to below. Finally, the bigger "nose" will move back into your mouth, and the smaller one will be used to breathe in again. It's that easy!

3. Hole Breathing

A breathing technique we often recommend to our clients involves making a little hole in your thumb with your pointer finger and a hole in your pointer finger with your thumb. Then slowly breathe in and out through the hole. This breathing technique can help calm you down and relieve tension.

4. Panic Attack Breath

If your child appears to be feeling overwhelmed with the emotions that come with a possible panic attack, try asking your child to take deep breaths from their belly. Ask them to copy you and you show them, with your hand on your stomach just how deep they need to breathe. By doing this with them, they should start to copy your actions. Breathing from your belly can help to lower the fight-or-flight response and provide relief for a panic attack.

5. Balloon Breath

Another technique is Balloon Breath. Balloon Breath is a breathing technique that is used to help children regulate their breathing and calm down.

The goal of Balloon Breath is to fill the lungs with air and then slowly release the air, making it sound like a balloon deflating. This technique can be used at any time, but it’s most effective when the child has been in an upsetting situation or when they are feeling anxious.

The Balloon Breath is a breathing technique that can calm the body and mind. It helps with hyperactivity, anxiety, and stress.

1) Place a balloon on your stomach or chest

2) Breathe in through your nose for five seconds

3) Hold the breath for five seconds

4) Exhale through your mouth for five seconds

5) Repeat this exercise three times

6. Coffin Breath

The Coffin Breath is a breathing technique that can be beneficial to children who are experiencing anxiety. It is a breathing technique that helps the child to control their breath and relax. Coffin Breath involves lying on your back with your arms at your sides, then taking deep breaths in for three seconds, holding the breath for three seconds, and then exhaling through your mouth for six seconds. This exercise helps stimulate the vagus nerve which will help relax your whole body.

7. Child's Pose

Child’s Pose is a yoga pose that can be done anywhere. It helps kids to get rid of stress and anxiety. It also helps them to focus on their breathing and relax their muscles. In this position, your child lies on his or her stomach with arms stretched out in front of him or her and legs tucked under them. Your child should then rest their forehead on the ground and breathe deeply in and out for as long as they need to calm down and relax.


Breathing techniques are something that is not just good for adults but is also great for children too. They can help a child with their mental health and make them feel more relaxed and happy. As you can see there are many different breathing techniques that can be used to help your child cope with the symptoms of stress and anxiety and it is up to you to find out which one works best for you and your child. There are so many benefits to deep breathing and this should be practiced on a regular basis for when they are really needed.

In order to implement these breathing techniques in your daily routine, you will need to be committed and patient. Download our Kid’s Weekly Schedule and/or Daily Planner.

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Have fun in your self-healing journey!

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