Breathing Exercises for Big Feelings
Big feelings can feel really big to little bodies.
Frustration, excitement, worry, sadness, anger—young children experience emotions just as deeply as adults do, but they don’t yet have the language or tools to manage them. That’s where gentle breathing exercises can make a powerful difference.
At Books by Rimes, we believe emotional regulation doesn’t have to be complicated. With imagination, play, and calm guidance, children can learn simple breathing techniques that help them pause, reset, and feel safe in their bodies.
Why Breathing Helps with Big Feelings
When emotions feel overwhelming, a child’s nervous system goes into fight, flight, or freeze mode. Gentle breathing helps:
Slow the heart rate
Calm the body’s stress response
Bring awareness back to the present moment
Create a sense of safety and control
For little ones, breathing works best when it’s visual, playful, and short—no forcing, no pressure.
Gentle Breathing Techniques for Little Ones
These exercises are designed for toddlers and preschoolers and can be used at home, in homeschool settings, or in classrooms.
🐉 Dragon Breath
Perfect for anger or frustration.
How it works:
Take a deep breath in through the nose
Slowly breathe out through the mouth like a dragon blowing out fire
Optional: hold hands like claws or imagine colorful flames
Why it helps: Dragon Breath gives kids a safe outlet to release big energy without hurting themselves or others.
🐍 Snake Breath
Great for anxiety, worry, or overstimulation.
How it works:
Breathe in through the nose
Breathe out slowly while making a soft “ssssss” sound
Encourage a long, steady exhale
Why it helps: Long exhales signal the body that it’s okay to relax.
⭐ Star Breath
Ideal for calming down or transitioning between activities.
How it works:
Place hands on the belly
Breathe in and imagine a star growing brighter inside
Breathe out and imagine the star gently shining
Why it helps: Star Breath promotes calm focus and emotional grounding.
🫧 Bubble Breath
Helpful when emotions are fragile or tears are close.
How it works:
Pretend to hold a bubble wand
Breathe in quietly
Breathe out very slowly, as if blowing a bubble without popping it
Why it helps: It encourages soft breathing and emotional gentleness.
When to Use Breathing Exercises
Breathing works best when it’s practiced before a meltdown—not just during one.
Try using these techniques:
At the start of the day
During transitions
Before bedtime
After an exciting or overstimulating activity
When emotions start to rise
The more familiar the breathing feels, the easier it is for children to use it independently.
Tips for Teaching Breathing to Little Ones
Model it yourself – kids copy what they see
Keep it playful – imagination makes it stick
Don’t force it – offer, invite, and encourage
Praise effort, not perfection
Use calm moments for practice
Remember: the goal isn’t to stop emotions—it’s to help children move through them.
Building Emotional Skills One Breath at a Time
Breathing exercises are small tools with big impact. They teach children that feelings are okay, bodies can calm down, and they have the power to help themselves feel better.
Through stories, routines, and gentle guidance, children can learn that even the biggest feelings can be handled—one breath at a time.
If you’re looking for story-based breathing tools and emotional learning resources designed especially for young children, explore our collections here at Books by Rimes.
✨ Because calm can be learned—and it can be magical.
