🌬️ How Breathing Techniques Help in Emotional Regulation for Young Children
Big emotions are a big part of early childhood. Frustration, excitement, sadness, anger, and even joy can feel overwhelming to little ones who are still learning what those feelings even are—let alone how to manage them.
That’s where breathing techniques come in.
Teaching children simple breathing exercises gives them a lifelong tool for calming their bodies and minds. These techniques aren’t just cute or trendy—they’re rooted in brain science and support healthy emotional development.
Let’s explore how breathing exercises help with emotional regulation and how you can easily integrate them into your day.
Why Breathing Works
When a child becomes dysregulated (crying, yelling, withdrawing, etc.), their nervous system shifts into “fight, flight, or freeze.” This makes it incredibly difficult to listen, think clearly, or make safe choices.
But here’s the good news: the breath is one of the only body functions we can consciously control—and doing so sends a signal to the brain that we are safe.
Intentional breathing helps:
Lower the heart rate
Reduce cortisol (stress hormone)
Improve focus and self-control
Bring awareness back to the body and the present moment
By practicing these skills before a meltdown, children are better equipped to use them when emotions run high.
How to Teach Breathing to Little Ones
Young children learn best through imagination and play. Instead of saying, “Take a deep breath,” try giving the breath a story or visual. Here are a few examples we love at Books by Rimes:
🦖 Dragon Breath – Imagine breathing out fire like a dragon. Inhale through the nose, then exhale with a strong “whoooosh.” Great for releasing frustration or big energy.
🌟 Star Breath – Imagine a star shining bright. Breathe in and think “I am calm.” Breathe out and think “I shine.” Perfect for bedtime or transitions.
🐍 Snake Breath – Inhale slowly, then exhale with a long “sssssss” like a snake. This helps focus and extend the breath in a playful way.
When to Use Breathing Exercises
Breathing practice is most effective when it’s part of your daily routine, not just reserved for moments of crisis. Try weaving it into:
Morning circle time
Transition between activities
Bedtime wind-down
Moments of frustration or overwhelm
Before or after social-emotional stories
Modeling is key—when children see you use these techniques, they’re more likely to try them too.
Emotional Growth You Can See
Over time, you’ll notice small shifts:
✔️ A pause before a meltdown
✔️ A child saying “I need a breath”
✔️ Quicker recovery from disappointment
✔️ Improved self-awareness and vocabulary for emotions
These small moments are the building blocks of emotional intelligence, which will serve them far beyond childhood.
Want More Tools Like This?
We offer over 90 FREE guided meditations at BooksByRimes.com and on our YouTube channel, The Art of Calm for Littles, designed specifically for young children. Many of them include breathing techniques, visualization, and calming affirmations.
They’re perfect for:
🌈 Daily quiet time
😴 Bedtime routines
📚 Calming transitions
🧠 Emotional check-ins
Breathing isn’t just a break—it’s a bridge. A bridge between big feelings and calm. Between frustration and peace. Between a little meltdown and a little breakthrough.
So take a breath together. You’re doing the heart work—and it matters.
With calm and care,
Christi
Books by Rimes
