Breath Work for Calming and Regulation

The power of breath is an essential tool for calming and self-regulation in children. Intentional breathing helps them relax after experiencing big emotions or unwind at the end of a busy day. In Occupational Therapy sessions, breath work supports the connection between the mind and body, showing children how simple breathing patterns can influence their emotional and physical wellbeing.

Self-regulation refers to a child’s ability to manage their emotions and actions depending on what a situation requires. A child’s capacity for self-regulation is influenced by their cognitive, attentional and emotional development. It is very common for children to struggle with self-regulation because they are still developing the tools needed to cope with everyday challenges.

Below are several breathing games and activities that can support calming and regulation at home.

Bubble Monsters

You will need:

• A bucket or bowl with a small amount of water

• A small amount of liquid soap or bubble mixture

• A chewy tube or straw

How to do it:

1. Fill a container with a small amount of water and add liquid soap or bubble mixture.

2. Give your child a chewy tube or straw and encourage them to blow into the mixture.

3. Support them to use slow, long breaths to grow the bubble monster as tall as possible.

As the bubble monster grows, the child’s visual attention is naturally drawn in, which promotes focus.

Bubble monsters can help with:

• Stress and anxiety

• Deep breathing

• Visual processing

• Oral motor input

• Attention and concentration

Balloon Rockets

You will need:

• Balloons (regular balloons or flying rocket balloons)

How to do it:

1. Encourage your child to take deep breaths through their nose and use long exhalations to blow up the balloon as large as they can without popping it.

2. Hold the end of the balloon to keep the air inside until everyone is ready.

3. Release the balloon and watch it zoom around the room.

4. Retrieve the balloon and repeat the steps.

This activity is exciting and naturally encourages controlled breathing.

Pom Pom Soccer

You will need:

• Pom poms

• Paper straws

• Tape

• A flat surface such as a table or floor

How to play:

1. Use tape to create a soccer field boundary and mark out goalposts on each end.

2. Have each player sit or stand at opposite ends of the field.

3. Place a pom pom in the centre.

4. Players use their straws to blow the pom pom toward the opponent’s goal.

5. Players aim to blow the pom pom into the opposing goal to score.

6. Hands or other objects cannot be used to move the pom pom. Only blowing through the straw is allowed.

7. Continue until one player scores the most goals.

This game combines deep breathing with fun, friendly competition.

Other Toys That Support Breath Work

• Balloon animals

• Whistles, flutes or recorders

• Kazoos

• Magic ball pipes

• Bubble wands for blowing bubbles