Breathe mindfully - Straight from DIYHQ
Practice simple mindful breathing exercises using belly breaths, counting, and a breathing buddy toy to calm nerves, boost focus, and notice feelings.
Step-by-step guide to breathe mindfully
Step 1
Find a quiet space where you will not be interrupted for five minutes.
Step 2
Place your cushion or chair in the quiet space so you can sit comfortably.
Step 3
Sit down and sit up tall with your shoulders relaxed.
Step 4
Put your breathing buddy on your belly where you can see it move.
Step 5
Close your eyes or soften your gaze so you can focus on your breathing.
Step 6
Breathe in slowly through your nose for a count of three while feeling your belly push the buddy up.
Step 7
Breathe out slowly through your mouth for a count of four while feeling your belly lower and the buddy drop.
Step 8
Repeat the three-count inhale and four-count exhale five times while watching your buddy rise and fall.
Step 9
Take two normal breaths and notice how your body and feelings are different now.
Step 10
Pick up your paper and pencil if you want to record how you feel.
Step 11
Write one word or draw a picture that shows how you feel after the breathing practice.
Step 12
Say "thank you" to your breathing buddy and give it a gentle hug.
Step 13
Share your drawing or one sentence about how the breathing felt on DIY.org.
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can we use instead of the 'breathing buddy' if we don't have one?
If you don't have a breathing buddy, use a small stuffed animal, lightweight beanbag, or folded washcloth placed on your belly so you can still watch or feel it rise and fall during the three-count inhale and four-count exhale.
I can't feel the buddy move—what should I do during the breathing steps?
If you can't feel the breathing buddy move, sit up taller on your cushion or chair, put one hand on your belly to feel the rise and lower while you do the three-count inhale and four-count exhale, and slow the counts until you notice the movement.
How can this activity be changed for younger or older children?
For younger kids shorten to about two minutes with two-count inhales and exhales and fewer repeats using a very light buddy, and for older kids extend to 7–10 minutes with longer counts, more repeats, and using the paper and pencil to record reflections.
How can we make the breathing practice more fun or meaningful?
Personalize the activity by decorating the breathing buddy, adding a soft scent or calming music during the five-minute sit, and using the paper and pencil to keep a feelings chart or drawing to share on DIY.org.
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Facts about mindfulness and breathing exercises for kids
🐻 A breathing buddy (a small toy on the belly) makes breathing visible and fun — kids can watch the toy rise and fall.
🌬️ Belly breathing uses the diaphragm instead of shallow chest breathing, which can feel more relaxing and steady.
🔢 Counting breaths (for example inhale-1-2-3, exhale-1-2-3) is an easy trick to slow the breath and steady attention.
🧠 Short regular breathing practice helps children notice feelings and build skills to choose how to respond.
🧘♀️ Schools often use short mindful-breathing exercises to help students calm down and refocus.
How do I teach my child to breathe mindfully using belly breaths, counting, and a breathing buddy?
What materials do I need to practice mindful breathing with my child?
What ages are mindful belly breaths and breathing buddies suitable for?
What are the benefits, safety tips, and variations for this mindful breathing activity?
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