Fun Ways to Help Children Calm Down

Ah, parenting. One minute, you’re marveling at your child’s artistic masterpiece (which may or may not just be a scribbled dinosaur), and the next, you’re locked in a debate over why wearing shoes to the grocery store is non-negotiable.

Some days, it feels like the only stress-relief strategy that works involves hiding in the bathroom for a “secret” snack break. But here’s a game-changer: breathing techniques.

I know what you’re thinking. My kid breathes just fine! (Especially when screaming about bedtime.) But did you know that deep breathing can actually help kids calm down, manage big emotions, and even improve focus? It’s science! And unlike that expensive toy they had to have but never touched again, it actually works.

Here are three fun ways to help children calm down, super-effective breathing techniques that your little whirlwind of energy can actually enjoy, and, bonus, they work for you too.

1. The Bubble Breath 

(For: Kids who love bubbles, which is… all of them.)

Tell your child:
“Pretend you’re blowing the biggest, most magical bubble in the world. But! If you blow too hard, it will pop! So take a deep breath in through your nose… and sloooowly blow out through your mouth, like you’re making a perfect, unpoppable bubble.”

Why it works: Slow, deep breathing shifts the body into a parasympathetic state, reducing stress and promoting relaxation. Also, it’s way harder to throw a tantrum when you’re concentrating on making the biggest bubble ever.

 Pro tip: Actually blow bubbles together. It turns out, watching bubbles float away is an instant mood-lifter. (Not scientifically proven, but I dare you to try it and disagree.)

2. The Balloon Belly 

(For: Kids who love pretending their belly is a balloon. Which, again, is all of them.)

Say:
“Put your hands on your belly. Now take a deep breath in through your nose and make your belly BIG, like a balloon! Now sloooowly let the air out through your mouth, like you’re deflating the balloon.”

Why it works: Belly breathing (aka diaphragmatic breathing) increases oxygen flow and reduces the body’s stress response. Plus, calling it “Balloon Belly” makes it approximately 99% more exciting.

Bonus: Do it lying down with a stuffed animal on their tummy and let them watch it rise and fall. Suddenly, breathing is a game. 

3. The Smell-the-Cookie, Blow-the-Cookie 

(For: Kids who can be bribed with the idea of cookies.)

Tell them:
“Pretend you have a warm, yummy cookie in your hands. Take a big sniff through your nose… mmm! Now, blow on it gently to cool it down.”

Why it works: Slow inhaling and controlled exhaling help regulate the autonomic nervous system, lowering stress and improving emotional control. Also, saying the word “cookie” immediately increases cooperation levels.

Warning: This technique may result in immediate cookie requests. Proceed with caution.

Why Bother Teaching This?

Because emotional regulation is a skill, not magic. Teaching your child how to use their breath to calm down helps them handle frustration, fear, and excitement in a healthy way. Research shows that breathing techniques can reduce anxiety, enhance focus, and even improve sleep quality in children​.

And let’s be real, if it works on them, it definitely works on us.

So, next time your kid is mid-meltdown because you gasp peeled their banana wrong, try this:

“Okay, let’s smell the cookie and blow on it together!”

Worst case? They stop screaming long enough to glare at you like you’ve lost your mind.
Best case? They actually do it.

Either way, you win.

Author: Soyini Alexander

References

• Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-Regulation of Breathing as a Primary Treatment for Anxiety. Applied Psychophysiology and Biofeedback.
• Zhang, Y., Chen, S., Wu, H., & Guo, C. (2021). Effect of Mindfulness on Psychological Distress and Well-being of Children and Adolescents: A Meta-analysis. Mindfulness, 13(2).