5 Simple Nature-Based Breathing Exercises for Kids

Incorporating nature into mindfulness can be a powerful way to help children regulate their emotions, improve focus, and connect with the world around them. Simple, nature-based breathing exercises provide kids with calming techniques inspired by the natural world. Here are five fun and easy breathing exercises to try with your little ones.

1. Leaf Breathing

Encourage your child to imagine holding a leaf in their hands. As they inhale deeply, have them trace the edge of the leaf with their finger. Then, as they exhale, they continue tracing along the other side. This slow and steady movement helps reinforce controlled breathing while also engaging their sense of touch.

Try it outdoors: Pick a real leaf and have your child physically trace along its edges while practicing deep breathing.

2. Flower (Blossom) and Candle Breathing

This classic technique encourages kids to take a deep breath in as if they are smelling a beautiful flower, then exhale as if they are gently blowing out a candle. The contrast between inhaling and exhaling teaches mindful control over their breath.

Try it outdoors: Find a real flower for them to smell, enhancing the sensory experience.

3. Tree Breathing

Have your child stand tall like a tree with their arms stretched out. As they take a deep breath in, they imagine their roots growing deep into the earth. When they exhale, they stretch their arms up and out like branches swaying in the wind. This grounding exercise helps with balance, focus, and relaxation.

Try it outdoors: Stand near a tree and observe how it moves with the breeze to deepen their connection to nature.

4. Wave Breathing

This calming exercise mimics the gentle rhythm of ocean waves. Encourage your child to take a slow, deep breath in as they imagine a wave rolling onto the shore, then exhale as they picture the wave retreating back into the ocean. The visualization of the waves' natural flow can be incredibly soothing.

Try it outdoors: Practice by a body of water or listen to ocean sounds for a more immersive experience.

5. Bee Breath

Inspired by the gentle hum of a bee, this exercise helps kids lengthen their exhale and feel calm. Have them take a deep breath in, then hum softly like a buzzing bee as they exhale. The vibration of the hum has a naturally soothing effect on the nervous system.

Try it outdoors: Do this in a garden or near flowers where bees are naturally buzzing, helping kids feel connected to nature’s tiny pollinators.

Bringing Nature into Mindfulness

These simple nature-inspired breathing exercises can be done anywhere, but practicing them outside enhances the experience. Whether your child is feeling overwhelmed, restless, or just needs a mindful moment, these techniques can offer a fun and effective way to help them reset and feel more connected to the world around them.

Want more fun ways to introduce mindfulness and breathing techniques to kids? Check out our books and resources at www.booksbyrimes.com!

Which nature-based breathing exercise will you try first? Let us know in the comments!