Duzine Elementary School

The Importance of Mindful Breathing Exercises for Children

“What are you meditating on, Teacher?” asked Ananda. “I’m observing my breath,” answered Buddha.

What do parents want most for their children? For many of us, the answer is simple and universal: we want our children to be self-regulated, self-connected, self-sufficient, and above all, happy. In our shared roles as educators and parents, we strive to equip our kids with the skills they need to thrive not only academically, but emotionally, socially, and spiritually. One of the most accessible, effective, and timeless tools we can offer them is also one of the most overlooked: the breath.

Mindful breathing exercises, or conscious breathwork, are powerful practices that can gently guide children toward a healthier, more harmonious state of being. While the simplicity of breath might suggest it is inconsequential, it is in fact a cornerstone of wellness that bridges the body and mind. Through breath, we return to ourselves. Through breath, we build the foundation for a calmer, more resilient life.

From the moment a newborn takes their first breath, they initiate their connection to the world. This life-affirming act, known as respiration, comes from the Latin "respirare," meaning "to breathe again." Respiration is more than a biological process; it is a vital signal of life and awareness. Controlled by the autonomic nervous system, breathing influences our heart rate, blood pressure, digestion, and even our states of arousal. Yet it is one of the few automatic bodily functions we can consciously regulate—a fact that holds enormous potential.

Throughout human history, particularly in Eastern traditions, breathwork has been seen not only as a means of sustaining life, but as a vehicle for awakening. Ancient yogic and Buddhist practices have long emphasized the breath as a doorway to presence, awareness, and self-mastery. In Tibetan and Himalayan Buddhist schools, for instance, young children as early as five or six are first taught how to sit quietly and observe their breath before any academic or physical instruction begins. This early training allows them to recognize how their breath is linked to their thoughts, emotions, and behaviors. By cultivating this awareness, they lay a stable foundation for all future learning and social engagement.

Contrast this with what we often see in Western education systems. In our fast-paced, screen-saturated culture, children are bombarded with information and stimulation almost constantly. Even at a young age, many kids experience difficulty concentrating, regulating their emotions, or responding appropriately to stress. The pressures of modern life, coupled with the increasing prevalence of digital distractions, can lead to sensory overload, emotional disconnection, and challenges with executive functioning. These issues manifest as difficulty remembering instructions, transitioning between tasks, managing impulses, and engaging positively with peers.

At the same time, diagnoses of anxiety, depression, ADHD, and behavioral disorders are on the rise among children. This trend points to a growing need for interventions that go beyond academic achievement or behavior management. What our children truly need is support for their whole being—mind, body, and heart. And this is where mindful breathing comes in.

By incorporating mindful breathing exercises into our children’s daily routines—both at home and in the classroom—we can provide them with an invaluable life skill: the ability to center themselves amid chaos, regulate their emotions, and respond to challenges with clarity and compassion.

Breathwork can take many forms, and even simple techniques can yield remarkable benefits. For example:

• Breathing through the left nostril activates the parasympathetic nervous system, promoting a calming effect and connecting children to the creative side of the brain.

• Extending the exhalation longer than the inhalation can soothe the nervous system and reduce anxiety.

• Practicing alternate nostril breathing (nadi shodhana) stimulates the vagus nerve, which helps regulate stress responses and brings balance to both hemispheres of the brain.

• Simply encouraging children to breathe through the nose, rather than the mouth, can significantly support proper brain development and optimal function. Mouth breathing has been linked to sleep disturbances, attention issues, and even structural changes in the face over time.

All of these practices are accessible, safe, and adaptable to the developmental stages of young children. The key is consistency, encouragement, and integration. Breathwork can be practiced as part of a morning routine, during transitions between activities, or whenever a child needs to reset. A minute or two of intentional breathing can make a world of difference.

But what does the research say?

Numerous studies confirm that mindful breathwork offers a wide range of benefits for children:

• Improved focus and attention: Children who practice mindful breathing regularly show greater concentration in class and reduced impulsivity.

• Enhanced emotional regulation: Kids learn to pause and respond to feelings rather than react impulsively.

• Increased compassion and empathy: Mindful practices help children develop a deeper awareness of themselves and others, fostering kindness and better social interactions.

• Better academic performance: With improved focus and emotional regulation, children are more engaged and better able to absorb information.

• Reduced stress and anxiety: Deep, conscious breathing activates the body’s relaxation response, making it easier for kids to manage overwhelming feelings.

• Fewer behavioral disruptions: Breathwork gives children tools to manage anger, frustration, and overstimulation, leading to more harmonious classrooms.

When we teach mindfulness and breath awareness to kids, we give them tools for life. We help them cultivate resilience, cope with challenges, and access a wellspring of inner calm. Importantly, the earlier we introduce these practices, the greater their impact. Young children are highly receptive and can form positive habits that will support them for decades to come.

So how can we begin? The good news is: we already have everything we need.

As teachers and parents, we can start by modeling mindful breathing ourselves. Before reacting to a child’s behavior, before jumping into the next task, we can pause, take a breath, and invite our children to do the same. We can build moments of stillness into our school day or family routine. We can encourage children to notice how they feel before and after a few deep breaths.

Here are a few simple practices to try:

• Balloon breath: Inhale slowly through the nose, imagining the belly filling like a balloon. Exhale gently through the mouth. Great for calming nerves.

• Smell the flower, blow out the candle: A playful way to teach deep breathing using the imagination.

• Finger breathing: Trace the fingers of one hand with the pointer finger of the other hand, breathing in as you trace up, and out as you trace down.

• Counting breath: Inhale for a count of four, exhale for a count of six. Helps promote focus and relaxation.

Whether it's during morning circle time, before a test, after recess, or before bedtime, these small moments can become powerful rituals that help children feel more grounded, safe, and in control of their inner world.

As a community, we have an opportunity to shift the culture around education and parenting to include not just the "what" of learning, but the "how." When we teach kids to harness the power of their breath, we are not just helping them get through the day—we are helping them build lives of greater awareness, emotional intelligence, and inner peace.

So let us take a collective breath and consider the beauty of this simple, profound gift. It costs nothing. It requires no special equipment. It is available at every moment.

And in teaching our children to breathe with intention, we are planting the seeds of a more mindful, compassionate, and resilient future.

Let’s begin today.

With care and hope,

Miss Olga Choedron

With care and hope,