5 Breathing Exercises to Calm Children at Rest Time

Rest time can be the hardest part of the day. Children are tired, wired and not always ready to settle. Breathing exercises are one of the simplest tools an educator can use, and they work best when they are playful. Here are five breathing games we use with children every week, all designed for ages 2 to 6.

Why Breathing Helps Children Calm Down

Slow breathing, especially a long breath out, is one of the quickest ways to help the body shift from busy to calm. Children cannot simply be told to calm down, but they can be shown how. When breathing is turned into a game, children practise the skill without realising they are learning to regulate themselves.

1. Birthday Candle Breathing

Ask children to hold up their fingers as birthday candles. Breathe in through the nose to smell the cake, then breathe out slowly to blow out one candle at a time. Ten candles means ten slow breaths out, and children love counting them down.

2. Bunny Breaths

Children sniff in three quick little breaths through the nose like a bunny, then let one long breath out. It is a fun way to bring energy up gently and then let it go, and works well right before lying down.

3. Balloon Belly

Children lie on their backs with their hands on their tummies. As they breathe in, their belly fills like a balloon and their hands rise. As they breathe out, the balloon slowly deflates. For older children, place a small soft toy on the tummy and watch it ride up and down.

4. Bumblebee Breath

Breathe in through the nose, then breathe out while making a soft humming sound like a bee. The gentle vibration is soothing, and the humming naturally makes the breath out longer. Try it with eyes closed for an extra calm finish.

5. Hot Chocolate Breathing

Children hold an imaginary mug of hot chocolate. Breathe in to smell it, then breathe out slowly to cool it down. It is simple, visual and easy to use in any moment of the day, not only at rest time.

Tips for Making Breathing Stick

Keep it short. Three to five breaths is plenty for young children.

Model it. Children copy what educators do, so breathe with them.

Use it at the same time each day. A breathing game before rest time quickly becomes a cue that it is time to settle.

Never force it. Invite children to join in. Watching still counts as learning.

Use it during big feelings. Once children know the games, you can call on them during tricky moments: "Shall we blow out our candles?"

Where This Fits in the EYLF

Teaching children ways to calm their bodies supports EYLF Outcome 3, children have a strong sense of wellbeing, and gives you clear practice to document under Quality Area 1 and Quality Area 2 of the National Quality Standard.

Want Breathing and Yoga Built Into Your Week?

Every Yoga Bears session ends with breathing and relaxation, and educators often tell us they reuse the same games at rest time. Our founder works with professional athletes on breathing for performance, and we bring the same principles to early childhood in a playful way. See our childcare yoga incursions or contact us to bring Yoga Bears to your centre.