4 Breathing Exercises to Help Kids (and Adults) Manage Their Emotions

Bestselling author Mariam Gates shares breathing techniques to help children manage their emotions through playful illustrations.
breathing techniques, kids, yoga

Learn these useful techniques to help children deal with emotions.

Have you ever tried to tell a child to calm down? Or a group of children? You may be able to get them to quiet down, but usually whatever was going on is still right there at the surface. To actually help them gain perspective and shift their emotional state requires internal resources they may still be developing. This is where mindfulness practices and resiliency go hand in hand.

For children, when ‘big feelings’ such as anger, frustration or sadness arise, the experience can be overwhelming. Under stress, our body moves into ‘fight or flight or freeze’ mode. Regardless of the threat (real or imagined) our heart rate increases, our breathing becomes shallow and other changes happen to manage the challenge at hand. This is helpful if we are actually escaping a lion, but the stress response is the same even if what we are ‘handling’ is not understanding the directions in class, feeling left out or having to share. It is incredibly empowering to give children a way to move themselves out of these reactive, and at times all-encompassing states, and back to the more relaxed feeling of ‘rest and digest.’

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Breathe With Me Cover

Breathe with Me: Using Breath to Feel Strong, Calm, and Happy (Sounds True, January 2019)

The first step for children in developing more skilled responses is learning how to pause and be aware of what they are feeling. When children are able to identify how they feel and feel it, without rushing to react, they are practicing resiliency in action. When they can choose a response, they have a lot more options.

There are very simple tools that kids can start using immediately to build those inner resources. It is important to practice each of these when children are relaxed so that they can use them comfortably when they need them.

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For all of us, the fastest way to shift the stress response is by slowing down and focusing on the breath. The following four breathing exercises can help a child access more ease and clarity in any situation. (The good news is, these ancient techniques work equally well at any age.)


MARIAM GATES is the bestselling author of Good Night Yoga and Good Morning Yoga(Sounds True, 2015 and 2016), and has a new book titled, Breathe with Me: Using Breath to Feel Strong, Calm, and Happy (Sounds True, January 2019). She holds a master’s degree in education from Harvard University, and through her books and Kid Power Yoga™ classes, is a well-known innovator of childhood yoga instruction. Mariam lives in Northern CA with her two children and husband, Rolf Gates. Visit kidpoweryoga.com.


SARAH JANE HINDER, based in the UK, is a yoga and mindfulness teacher, and the illustrator of several bestselling children‘s picture books, including Good Night Yoga and Good Morning Yoga, as well as a yoga board book series for children that includes Yoga Bug and Yoga Bear. Visit sarahjanehinder.com.