Mindfulness Practice for Emotional Regulation
Everyone says it, take a deep breath to calm down. But does it work?
Yes! Mindful breathing techniques can enhance focus, reduce stress, and regulate emotions. By incorporating simple and fun breathing techniques into their daily routine, kids can more easily access their breath in times of distress.
Try it!
Square Breathing
Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, hold for 4 seconds.
Birthday Candle Breathing
Hold up five “birthday candle” fingers and blow them out one at a time by inhaling deeply and then focusing the breath on the “candle.”
Snake Breathing
Inhale slowly through the nose, hold it for 3 seconds, exhale through the mouth while making a hissing sound.
Rose Breathing
Inhale deeply through the nose as if sniffing a rose, hold it for 1 second, exhale slowly through the mouth.
Five Finger Breathing
Hold up the left hand with the fingers spread apart and use the right pointer finger to trace the left hand starting at the base of the thumb. As you trace up a finger, breathe in. As you trace down a finger, breathe out. Switch hands and repeat.
Bunny Breathing
Take 3 quick sniffs in through the nose and then a long slow exhale through the nose.
Intentional breathing is one way to practice mindfulness.
Mindfulness practice promotes overall well-being by directing awareness to the present moment—not that embarrassing thing that happened yesterday or the project that still needs to be finished, but this moment right now. Engaging in regular mindfulness practice can help kids develop and strengthen the following:
Attention and Concentration: Focus on the present moment and practice sustained attention.
Emotional Regulation: Observe thoughts and emotions without judgment. This awareness helps kids manage stress, anxiety, and other complex emotions more effectively.
Stress Reduction: Promote a non-judgmental awareness of the present moment to allow kids to respond to stress from a place of calm and clarity.
Improved Self-Awareness: Learn to accept and understand behaviors, reactions, and thought patterns through gentle self-reflection.
Enhanced Cognitive Skills: Improve memory, problem-solving, and decision-making with focused attention paired with mindful breathing.
Mind-Body Connection: Emphasize the connection between the mind and the body through mindful breathing and body scan stories.
Improved Sleep Quality: Improve sleep quality with relaxation techniques that manage stress and anxiety.
Empathy: Include elements of gratitude and compassion into meditation practice.
Mindfulness is a holistic life skill that promotes mental, emotional, and physical well-being. Explore our free printable mindfulness activities and specially selected books about mindfulness!
Printable Breathing Techniques
Find this free resource and more in our Infographics Tab!
When you're mad or worried or can't wake up in the morning, what can you do? Use the amazing superpower that you already have—breathing.
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REFERENCES
Balban, M. Y., Neri, E., Kogon, M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. https://doi.org/10.1016/j.xcrm.2022.100895
Farmer Kris, D. (2021, August 10). Breathing Exercises to help calm Young children | Parenting Tips & Advice. PBS KIDS for Parents. https://www.pbs.org/parents/thrive/breathing-exercises-to-help-calm-young-children
Kaput, K. (2023, May 26). Try Five-Finger breathing for deep relaxation. Cleveland Clinic. https://health.clevelandclinic.org/five-finger-breathing/
Madrid, A. (2023). 5 Breathing exercises for children. Child Abuse Prevention, Treatment & Welfare Services | Children’s Bureau. https://www.all4kids.org/news/blog/5-breathing-exercises-for-children
