In this post, you’ll learn why breathing techniques help with emotional regulation and how to teach your child a playful, effective method: balloon breathing.

It’s the first day of school.  

Everything's calm. Your child plays quietly. You think, "Maybe this year will be different."

Then you say those four little words: "Time for school, sweetie."

Instant meltdown.

The good news? You can teach your child a simple technique that turns those big emotions into calm focus. And it only takes a few minutes.

Breathing techniques are a great way to break the pattern of an emotional meltdown. They help restore emotional calm through simple, physical actions. Best of all, the technique is simple enough for children to learn and apply as they grow older.

What Are Breathing Exercises?

Breathing techniques help control your rate of breathing.

Think about the last time you felt stressed or anxious. Your breath probably became shallow and rapid. This increases oxygen as part of the “fight or flight” response. 

We can slow our breathing back down with mindful breathing exercises. This sends signals to our brain that it’s okay to relax. 

In this context, mindful breathing is a form of self-soothing. Teaching it to children equips them to calm themselves down, even without adult intervention.

Why Breathing Works for Kids

Breathing techniques help manage emotions and trigger calm. You might even do it already without realizing it.

Most adults have techniques for centering themselves and regaining control of their feelings. In addition to deep breathing, you might count to ten, get some fresh air, or exercise. 

It doesn’t always come naturally to children. While some learn to regulate themselves easily, others need a little help. And you can provide that help by teaching them simple strategies like this one.

Deep breathing can help children do more than calm down after a meltdown. It can help them reduce stress, boost their mood, and improve their mental health. 

People have practiced breathwork for centuries through Yoga and other methods, using it to master their minds and bodies.

And science backs it up:

A 2023 study by NCBI found that deep breathing techniques could help alleviate stress and anxiety. Great for kids facing stressful situations like doctor’s visits!

A Trinity College Institute of Neuroscience study found that breath control could help people increase their focus on tasks. That means it could help children focus in school or on their favorite hobbies. 

A study published in Nature found that breathing exercises could improve mental health.

Learning to use breathing techniques can lay the foundation for healthy coping mechanisms that last a lifetime.

With it, children can learn to pay closer attention to their bodies and control their emotions. These skills are essential for navigating life's ups and downs.

Try This: Balloon Breathing

Here’s a fun and easy breathing technique you can use with your children.

You’ll need: 

• A few uninflated balloons 

• A willingness to have fun

Step 1: Get Ready

Give your child one balloon and stand behind them. If they’re small, squat or kneel. Then, place your palms on the lower part of your child’s ribcage. 

Step 2: Take A Deep Breath

Now, it’s time to get ready to blow up the balloon. Start by encouraging your child to take a deep breath. You can model this process by inhaling along with them.

Step 3: Blow Up The Balloon

Using all that air they’ve just gathered in their lungs, begin blowing up the balloon. As they exhale, press gently but firmly on their ribcage with your palms. This will help them focus their breath and learn to engage their diaphragm. 

Step 4: Release and Repeat

As your child finishes exhaling, release the pressure on their ribs so that you’re only touching them lightly. Then, repeat the process and encourage them to focus on taking deep, slow breaths as the balloon inflates. 

Do this several times until they’ve blown up a few balloons.

This playful activity uses the balloon to illustrate deep breathing, helping them better understand the technique. 

Everyday Opportunities to Practice

Once your child becomes familiar with the balloon exercise, you can start integrating these techniques into daily life without the balloon—or with an imaginary one.

Here are a few examples: 

• Morning routine: Start the day with a few deep breaths together as a family to set a positive tone for the day ahead.

• Homework time: Take a few deep breaths before tackling homework or other tasks that require focus and concentration.

• Bedtime rituals: Wind down with a guided relaxation exercise to prepare for sleep.

• Stressful situations: When something unexpected or upsetting happens to you or your child, pause together to take deep breaths and calm down.

By making breathing techniques a regular part of your family routine, you promote emotional well-being and create healthy habits your children can rely on repeatedly.

Looking for more strategies like this one? Explore our parent courses.

Helping Your Child Build Emotional Skills

As parents and caretakers, we always seek new tools and strategies to help our children grow happily and healthily. Breathing techniques are easy for children to learn and can help them control their emotions, build resilience, and overcome everyday challenges.

As you and your child learn this new strategy, take it slow. New skills require practice and patience for children and adults alike. Start by incorporating this balloon exercise into your daily routine. Then, gradually introduce mindful breathing into the other corners of your life.

If you found this technique helpful, explore more hands-on tools inside our parenting courses. At OTIYP, we help children and parents build calm, focus, and connection—together.

For schools or educators interested in emotional regulation tools and training, learn more about Miriam’s speaking engagements and workshops.

Frequently Asked Questions

You've got questions. We've got answers.

What is a simple breathing exercise for kids?

Balloon breathing is a fun and easy technique that teaches children how to take deep, calming breaths.

How can I help my child calm down quickly?

Use a short breathing routine, such as balloon breathing or belly breathing, to lower stress in the moment.

Why do breathing exercises help kids regulate emotions?

Slow breathing activates the parasympathetic nervous system, helping the brain and body shift out of fight-or-flight mode.

Can young children learn mindfulness?

Yes. Breathing is a simple and age-appropriate entry point to mindfulness for even very young children.

What are the signs a child is overwhelmed?

Meltdowns, shutdowns, refusal to transition, or physical symptoms like rapid breathing can all indicate stress or dysregulation.

For schools or educators interested in emotional regulation tools and training, learn more about Miriam's speaking engagements and workshops here.

1. NCBI: Breathing Practices for Stress and Anxiety Reduction (2023) by Sze, J., et al.

2. Trinity College Dublin News: The Yogi Masters Were Right – Breathing Exercises Can Sharpen Your Mind (2018) by Trinity College Dublin Researchers

3. Scientific Reports (Nature): Effect of Breathwork on Stress and Mental Health: A Meta-Analysis of Randomized Controlled Trials (2018) by Fincham, B., et al.