How to Teach Deep Breathing to Kids to Help Them Calm Down Naturally

Understanding Your Child’s Big Emotions

If you’re a parent of a child between 6 and 12, chances are you’ve witnessed those moments when emotions bubble over—tears about math homework, dread before a group project, or anger at an unexpected schedule change. These reactions can leave you feeling helpless, especially when your child can’t explain why they feel so overwhelmed. In these moments, calming strategies can become lifelines—and one of the most accessible is deep breathing.

But how do you actually get a child, mid-meltdown or buried under stress, to embrace slow, intentional breaths? The concept of deep breathing might seem too abstract or, frankly, too boring. The good news is that with the right approach, deep breathing can become a trusted tool your child turns to—on their own. The key lies in how you introduce it.

Why Deep Breathing Helps Calm the Brain

On a physiological level, deep breathing helps regulate the nervous system. When a child is anxious or overwhelmed, their body shifts into “fight or flight” mode—heart racing, breathing shallow, thoughts spinning. Deep breathing flips the switch, calming the body and helping the brain feel safe again. This makes it easier for your child to think clearly, focus, and respond thoughtfully rather than react impulsively.

But for it to work, your child needs to feel in control—not like you're asking them to do something “extra” when they're already struggling.

How to Explain Deep Breathing Without Losing Their Attention

The best way to explain deep breathing is in everyday language, using images and playfulness that feel natural in your child’s world. Avoid long lectures and complicated anatomy. Instead, try one of these ideas:

• “Smell the flower, blow out the candle”: Ask your child to pretend they’re smelling a flower—take a slow breath in through the nose. Then pretend to blow out a candle—slow breath out through the mouth. It’s simple, visual, and easy to remember.
• Belly breathing with a stuffed animal: Have your child lie down with a favorite plush toy on their stomach. Ask them to take deep breaths and try to make the toy slowly rise and fall. This turns breathing into a game and gives visual feedback.
• Blowing bubbles: Blowing bubbles requires the kind of controlled, slow exhale that mirrors deep breathing. It’s also fun—helping your child practice the rhythm of calm breathing in low-stress moments.

Introduce deep breathing in moments when your child is already calm. Practice together before bed or during a quiet afternoon break. This way, your child can recall the tool more easily when big feelings do arise.

Building It Into Everyday Routines

Deep breathing becomes most powerful when it’s practiced consistently—not just in the heat of the moment. Consider adding short breathing rituals into your child’s routines:

• Morning transition: Start the day with three slow breaths before heading out the door. It sets a tone of mindfulness and helps reduce school-related anxiety.
• After school wind-down: Before jumping into homework, sit for a minute together and breathe, helping your child shift gears after the school day.
• Bedtime rituals: A few deep breaths can signal to the body that it’s time to rest, especially helpful for kids whose anxious thoughts tend to crescendo at night.

Keep it light, not forced. Just as you wouldn’t skip brushing teeth, let deep breathing become a small but essential habit embedded into daily life.

When Breathing Backfires—And What to Do Instead

Sometimes, when kids are truly dysregulated—crying, yelling, or visibly panicked—asking them to “take a deep breath” can come off as dismissive, or even feel like a demand. If your child resists, that’s okay. In such moments, prioritize soothing their nervous system through connection first. Sit next to them. Speak softly. Let them know you’re there.

Once their intensity lessens, you might gently model breathing yourself: “I’m going to take a few breaths—it helps me feel a little calmer. You can join me if you want.” Over time, your child may begin initiating this ritual on their own.

It can also help to explore the root causes of their anxiety or stress. You might find this guide useful: How to gently identify anxiety triggers in your child without adding more stress.

Making Mindfulness Engaging with Story and Sound

Breathing exercises don’t always have to be done in silence. For some children, quiet can heighten anxiety instead of reducing it. Introducing calming background sounds or short audio journeys can help guide focus and add emotional comfort.

The LISN Kids App on iOS and Android offers a library of original audiobooks and audio series created with kids aged 3 to 12 in mind. Listening to a favorite story together—especially one with soothing narration or gentle background music—can make mindfulness more relatable for children, and serve as a comforting transition after a stressful day.

Pairing audio stories with breathing can help anxious kids relax and reconnect. Learn more about why unstructured playtime and calm listening are so beneficial.

Patience is the Real Magic

No calming tool works overnight. Teaching your child to use deep breathing is about planting a seed—a gentle, steady reminder that they carry the power to soothe themselves. Over time, your child might start taking a breath before responding to a sibling’s teasing, or calming their heartbeat before walking into a test. These are small victories that hold big emotional weight.

If your child is particularly sensitive, this deeper guide offers helpful insights: How to support a highly sensitive child prone to anxiety. Helping them discover calming tools like deep breathing can reduce the intensity of daily stress, one breath at a time.