Practice Breathing
Practice simple breathing exercises—belly breathing, counting breaths, and box breathing—to calm the body, improve focus, and handle stress safely every day.
Step-by-step guide to practice breathing
3 Really Easy Deep Breathing Exercises for Kids
Step 1
Find a quiet comfy spot and sit or lie down so you feel relaxed.
Step 2
Place the stuffed animal on your belly so you can watch it move as you breathe.
Step 3
Put one hand on your belly and one hand on your chest to feel how your body moves.
Step 4
Take five slow belly breaths now: breathe in through your nose for 4 counts and breathe out through your mouth for 4 counts while watching the stuffed animal rise and fall.
Step 5
Close your eyes and breathe normally for one minute to notice how your breathing feels without changing it.
Step 6
Count each breath silently up to 10 and then start again at 1 if your mind wanders.
Step 7
Try box breathing now: breathe in for 4 counts hold for 4 counts breathe out for 4 counts and hold for 4 counts; repeat this box four times.
Step 8
Notice one change in your body or feelings and say it out loud or in your head (for example calmer, lighter, or sleepy).
Step 9
Pick one time each day to practice these breaths for 3 to 5 minutes and plan to try it for one week.
Step 10
Share your breathing routine and how it made you feel on DIY.org so others can learn from your practice.
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can I use if I don't have a stuffed animal?
If you don't have a stuffed animal, use a small pillow, a rolled towel, a beanbag, or a lightweight book placed on the belly so you can still watch it rise and fall during the 'place the stuffed animal on your belly' step.
What if the stuffed animal doesn't move or my child can't keep the 4-count breaths?
Have the child lie flat on their back to make the belly movement easier to see, try a slightly heavier toy or pillow so movement is visible, and shorten the counts to three or count aloud with them while practicing the 'breathe in for 4 counts/breathe out for 4 counts' step until they build control.
How can I adapt this activity for different ages?
For toddlers shorten to three slow belly breaths and a one-minute guided session with a parent holding the stuffed animal, for preschool–early elementary keep the 4-counts but repeat box breathing only twice, and for older kids increase practice to 3–5 minutes, repeat the box four times as instructed, and encourage silent counting up to 10 as described.
How can we extend or personalize the breathing practice?
Personalize the routine by decorating or naming the stuffed animal, timing the 3–5 minute daily practice to a favorite calm song, writing the 'notice one change' feeling in a small journal after each session, and sharing the routine and outcomes on DIY.org as the instructions suggest.
Watch videos on how to practice breathing
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Facts about mindfulness and breathing techniques for kids
❤️ Slow deep breaths increase oxygen to the brain and can reduce heart rate and blood pressure.
📦 Box breathing (often 4-4-4-4) is used by athletes and first responders to steady the heart and sharpen focus.
🕒 Counting breaths for just 1–5 minutes can boost attention and lower feelings of stress—short practice helps a lot!
🌱 Practicing breathing every day builds emotional resilience and makes it easier for kids to handle big feelings.
🧘♀️ Diaphragmatic or "belly" breathing uses the diaphragm to fill the lungs more fully and calms the body fast.
How do I teach my child to practice breathing exercises like belly breathing, counting breaths, and box breathing?
What materials do I need to practice breathing exercises with my child?
What ages are breathing exercises like belly breathing, counting, and box breathing suitable for?
What are the benefits and safety tips for daily breathing practice for children?
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