Building Regulation: The Power of Breath

It Isn't All Jumping, Crashing, and Swinging!

When people think about occupational therapy, they often picture kids jumping on trampolines, crashing into cushions, swinging, or climbing. And for good reason! Those movement activities are incredibly valuable.

Movement provides important sensory input that helps children organize their nervous system, improve body awareness, and prepare for learning, play, and everyday activities.

But here's the thing: not every regulation strategy has to be loud, fast, or high-energy.

Sometimes, one of the most powerful tools is also one of the simplest: breathwork.

Breathwork gives children another way to regulate by helping them slow down, reconnect with their bodies, and find calm from within.

What Is Breathwork?

Breathwork is the practice of using intentional breathing patterns to help regulate the nervous system.

When we take slow, controlled breaths, specifically when the exhale is longer than the inhale, we activate the parasympathetic nervous system. This is often called our body's "rest and digest" system. This sends a message to the brain:

"You're safe. You can slow down."

That makes breathwork especially helpful for children who are feeling overwhelmed, overstimulated, anxious, frustrated, or experiencing big emotions.

You probably already use breathwork without realizing it. Think about taking a deep breath before responding during a challenging parenting moment or letting out a long sigh after a stressful day.

That's your nervous system naturally helping you reset.

Children can learn to use this same tool.

Why Is Breathwork Helpful?

Breathwork may seem simple, but it supports children's development in many different ways.

Emotional Regulation

Breathwork can help children:

• Shift out of "fight or flight" and into a calmer, more regulated state.

• Become more aware of their emotions and body signals.

• Recover more easily after difficult transitions or big feelings.

• Build resilience by practicing calming strategies before they're overwhelmed.

Physical Development

Intentional breathing also supports the body by:

• Strengthening the diaphragm through deep belly breathing.

• Improving breath control and respiratory endurance.

• Encouraging body awareness and coordination.

• Supporting posture and core stability.

Self-Regulation & Attention

Perhaps one of the greatest benefits is that breathwork gives children a strategy they can use independently.

Over time, children learn to:

• Recognize when their bodies need to slow down.

• Use breathing as a healthy coping strategy.

• Improve attention by calming both the body and mind.

• Build confidence in managing everyday challenges.

Unlike some sensory strategies, breathwork is something children can use almost anywhere.

When Should You Practice Breathwork?

Like any new skill, breathwork works best when it's practiced before children need it.

Practicing during calm moments helps children become familiar with the strategy so it's easier to access when emotions run high.

Some great opportunities include:

• Before a potentially stressful event

• After active play

• During bedtime routines

• After a difficult transition

• While waiting for something exciting or frustrating

The more children practice when they're calm, the easier it becomes to use when they're dysregulated.

Fun Ways to Practice Together

Breathwork doesn't have to look like sitting quietly with your eyes closed. In fact, many children learn best through play!

🌸 Smell the Flower, Blow Out the Candle

Pretend to smell a flower by taking a slow breath in through your nose.

Then slowly blow out an imaginary candle with a long, gentle exhale.

🎈 Blow Up a Balloon

Pretend you're filling up a giant balloon with one long, steady breath.

(Or use a real balloon if your child is old enough and can do so safely.)

🫧 Bubble Mountain

Fill a cup or bowl with water and a few drops of dish soap (or just water for younger children who may accidentally take a sip).

Using a straw, blow slowly into the water to create the biggest bubble mountain possible.

🚀 Straw Rockets

Tape or fold a small paper rocket onto one end of a straw and see how far it travels using one long, controlled breath.

Kids often don't even realize they're practicing breath control because they're having so much fun!

Final Thoughts

Breathwork isn't meant to replace movement, it simply gives children another tool for regulation.

Some days a child may need to jump, climb, or crash before they're ready to slow down. Other days, a few intentional breaths may be exactly what their nervous system needs.

The goal isn't to teach children to stay calm all the time. Instead, it's to help them build a toolbox of strategies so they can recognize what their body needs and respond with confidence.

And the best part? Breathwork doesn't require fancy equipment or hours of practice. Just a few mindful moments together. Over time, those moments can become lifelong skills that support regulation, resilience, and emotional well-being.

🌿 Building Regulation: A Holistic Abilities Series

At Holistic Abilities, we believe regulation isn't a single strategy, it's a collection of skills that help children feel safe, connected, and ready to participate in everyday life.

Whether it's movement, breathwork, sensory experiences, or the power of connection, each strategy plays an important role in helping children understand and respond to their body's needs.

Explore the other articles in our Building Regulation series to learn more about movement, sensory processing, attention, co-regulation, and practical strategies you can use at home to support your child's development.

References

Courtney, R. (2019). The functions of breathing and its dysfunctions and their relationship to breathing therapy.International Journal of Osteopathic Medicine, 32, 11–19. https://doi.org/10.1016/j.ijosm.2019.03.002

Zelazo, P. D., & Lyons, K. E. (2012). The Potential Benefits of Mindfulness Training in Early Childhood: A Developmental Social Cognitive Neuroscience Perspective. Child Development Perspectives, 6(2), 154–160. https://doi.org/10.1111/j.1750-8606.2012.00241.x