Deep Breathing Techniques to Help Kids with Self-Regulation
Welcome back to the Koi Wellness blog! I’m Aya Porté, a pediatric occupational therapist dedicated to supporting cross-cultural families and helping children build the tools they need to thrive.
Today, lets talk about something small, but powerful: breath work.
As adults, we might take a few deep breaths before a big meeting, when we’re feeling overwhelmed, or to pause before reacting. But for kids, especially those with sensory sensitivities, big feelings, or difficulty focusing, learning how to use their breath can be a game-changer.
Why Deep Breathing Works
Deep breathing helps calm the nervous system by activating the parasympathetic response—the part of our brain that signals safety and rest. When children breathe slowly and intentionally, it sends a message to the body:
“You’re safe. You’re in control. You can settle.”
Breathing is also portable—no special tools required. It’s one of the few regulation strategies kids can use anywhere, whether they’re in the classroom, on a playdate, or at the dinner table.
When Kids Need It Most
Deep breathing is especially helpful when a child is:
Feeling overwhelmed or overstimulated
On the verge of a meltdown
Struggling to transition from one activity to the next
Coming down from a high-stress moment
Trying to focus on schoolwork or a task
But here’s the key: It works best when practiced regularly—before the stress hits. That way, it becomes familiar and easier to access in moments of dysregulation.
Kid-Friendly Breathing Techniques to Try at Home
Here are a few of my favorite OT-recommended breathing strategies, designed to be playful, accessible, and easy to remember:
🐉 Dragon Breaths
Take a deep inhale through the nose, then exhale slowly through the mouth like you’re blowing out fire. Great for: releasing big energy or frustration.
🎂 Smell the Cake, Blow Out the Candles
Inhale like you’re smelling a delicious cake… then slowly blow out the birthday candles. Great for: younger kids who respond to visual and imaginative cues.
🌬️ Box Breathing (Square Breathing)
Inhale for 4 seconds → hold for 4 → exhale for 4 → hold for 4. Trace an imaginary square with your finger while you breathe. Great for: older children or during transitions.
🧘♀️ Belly Breathing
Place one hand on the belly and one on the chest. Inhale so the belly rises, then exhale to feel it fall. Great for: bedtime, calming the body, and grounding.
🌀 Alternate Nostril Breathing (for Teens or Curious Kids)
Close one nostril, inhale, switch sides, and exhale through the other. Repeat. Great for: balancing both sides of the brain and reducing anxiety.
How to Introduce It
Practice during calm moments—not just during meltdowns.
Model it yourself. Say, “I’m going to take a deep breath before I answer that.”
Make it a game—use props like pinwheels or bubbles to make breathing fun.
Start small: 1 or 2 breaths can be enough to begin with.
Every child is different. What feels calming to one child might feel silly or frustrating to another. Be patient and curious as you find what works best.
Breath as a Bridge to Regulation
Breathwork is more than a coping tool—it’s a way for kids to begin understanding their body, recognizing their feelings, and reclaiming control in overwhelming moments.
If your child struggles with big emotions or self-regulation, deep breathing might be a beautiful place to start. And if you’re not sure how to integrate this into your home routines, I’d love to support you.
📞 Schedule a 1:1 consultation and let’s explore strategies that work for your unique child and family.
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