Kiddipedia
In Australia, anxiety is a significant concern among children. Approximately 14% of children aged 4-11 experience anxiety disorders. This makes anxiety the second most common mental health issue among this age group, which is around 300,000 children who struggle with anxiety. In the United States, anxiety disorders among children are quite common. According to the Chronic Disease Center, around 9.4% of children aged 3-17 have been diagnosed with anxiety. This equates to approximately 5.8 million kids experiencing anxiety in some form. The prevalence of anxiety disorders in children has been increasing over recent years, with many facing challenges such as social anxiety, generalized anxiety disorder, and specific phobias.
Maintaining good mental health in children is like eating healthy vegetables and fruits—it benefits from regular practice. Daily breathing exercises are one of the simplest and most effective ways to help your child manage anxiety.
These techniques can make immediate, positive changes in their mental state. Here are some easy, fun breathing exercises you can incorporate into your child’s routine to help them feel calmer and more focused throughout the day. By practicing these techniques together, you can support your child’s mental health and create a calming daily ritual that benefits both of you.
Before school: Bumblebee Breath
This technique creates a comforting vibration that helps calm your kids in the morning, their focus and concentration, grounding them before they rush to school
- Sit comfortably with your kids, and breathe in through your nose for a count of 4.
- Place both thumbs pressed against your mid ears and as you breathe out, make a bee buzzing or humming sound as long as you can. Make sure your kid’s mouth is closed at all times.
- Repeat 3-5 times
- You can also do this with your eyes closed
During school: Five Finger breaths
When your kids feel the tension buildup at school, this technique shifts their focus and re-centers their minds. We recommend that you practice this with them regularly so they can remember to utilise this in school.
Take a seat with your kids’ backs supported and their feet on the floor.
- Open the palm of one hand wide and palm face out
- Now with the pointer finger of the opposite hand, slowly trace your fingers from the thumb
- Breathe in as you trace up one side of your thumb, 1, 2, 3, and breathe out as you trace down the other side of your thumb, 1, 2, 3.
- Breathe in as you trace up one side of your index finger, 1, 2, 3, and breathe out as you trace down the other side of your index finger, 1, 2, 3.
- Repeat for all five fingers.
- Once you complete the little finger you may repeat the exercise 3-5 times.
Adjust the counts to your comfort level. You can breathe in and out longer with longer fingers. Focus on breathing and tracing your pointer finger along the opposite fingers.
Before Sleep: Candle Sleep
Your kids are finally in bed. This technique relaxes their mind and body, bringing them into relaxation and sleep.
Lie in bed comfortably with your kids’ backs rested and shoulders relaxed.
- Imagine birthday candles.
- Take in a deep breath through the nose and then exhale through the mouth to blow out the candle.
- Repeat for 5-10 times or till the kids feel sleepy.
Make sure to breathe in naturally, and don’t force your breath. Focus on the air going in and out of your body. Breathing exercises can be fun and engaging for kids as long as we make it into a game or play.
Conclusion – Breathing with intent daily will improve your children’s mental state
The fun breathing techniques can be done and repeated throughout the day as needed. Do them with your kids together regularly and feel the difference.
What other healthy habits do your kids include throughout your day? Let me know!
Claire is the founder and CEO of Breathe Into Peace, a company that champions the natural anxiety relief approach through products like the Breathing Necklace and the Peace Journal.
She is a registered therapist and worked as a professional in mental health for 14 years, and has a Master’s in Sports Science, a Bachelor’s in Physiotherapy, and a minor in Psychology. She’s also an Accredited Mindset Coach, Psychosomatic Therapist, and Pilates teacher, and Mental Health First Aider.
Claire has worked with Estia Health, Plena Health, Flourish Australia, Focus Movement (Singapore) & OCBC (Singapore) where she combines nervous system regulation, personal stories, and her knowledge to share practical tools to help build a resilient and strong team.
Breathe Into Peace proudly supports charities, including Gidget Foundation Australia and Reach Out.
