Breathing exercises can be beneficial for regulating emotions, promoting relaxation, and reducing symptoms of depression and anxiety. There are various breathing exercises and techniques for adults to utilize. There are also many age-appropriate and engaging breathing exercises for kids that can elicit the same benefits! Children from the ages of 4 to 10 may benefit from these exercises or modified versions of them! Several options are explained below.  

• Hot Cocoa Breathing. 

• Have your child pretend to hold a mug of hot cocoa. Tell them to breathe in the smell of the cocoa through their nose for a count of 5. Then tell them to breathe out through their mouth to cool down the cocoa for a count of 5. Repeat steps 4 to 5 times.  

• 5 Finger Breathing.  

• Have your child hold up their hand in a high five motion. Tell your child to trace their fingers with their other hand, breathing in through their nose as they trace up a finger and breathing out through their mouth as they trace down a finger. Switch to trace the other hand. Repeat twice on each hand.  

• Rainbow Breathing.  

• Have your child imagine a rainbow in front of them (or draw a rainbow that they can follow). Tell your child to breathe in through their nose as they trace red (trace left to right), out through their mouth as they trace orange (trace right to left), in through their nose as they trace yellow (trace left to right), out through their mouth as they trace green (trace right to left), in through their nose as they trace blue, out through their mouth as they trace purple (trace left to right). Repeat 2 to 3 times. 

By Caroline Shelby, Quintessential Health Doctoral Intern