Take a breath 😮‍💨

🌬️ Breath Work for Kids: Breathe, Stabilize & Grow Stronger from the Inside Out

Helping your child build body awareness and emotional resilience doesn’t have to be complicated—it can start with a single breath.

Intentional breathing trains the nervous system, supports core engagement, and helps kids feel more in control of their bodies. Whether it’s before a big game, at bedtime, or when emotions run high, these simple exercises give your Little Lifter the tools to self-regulate and move with confidence.

🧠 Why Breath Work Matters

Intentional breath patterns support:

• Core stabilization – activates deep abdominal muscles

• Nervous system regulation – shifts kids from “fight or flight” to “rest and recover”

• Mind-body connection – builds self-awareness and body control

• Pre-movement readiness – prepares the body to lift, run, or climb with better mechanics

🧒 Breath Work by Age Group

▶️ Ages 2–4:

Spiral Breathing –
Have your child trace a big spiral in the air with their finger while slowly breathing in… then trace it back out as they breathe out.
Goal: Establish calm and breath rhythm through movement-based play.

▶️ Ages 5–7:

Wave Breathing –
Lie down next to your child and place a small stuffed animal on their belly. Inhale through the nose and make the “wave” (the toy) rise. Exhale slowly to lower it.
Goal: Improve belly-to-rib breathing and awareness of deep core muscles.

▶️ Ages 8–10:

Box Breathing –
Draw a big square in the air or use visual prompts (like the beach image!).

• Breathe in 4

• Hold 4

• Breathe out 4

• Hold 4
  Repeat 3–4 times. Let them lead it after a few rounds.
  Goal: Support pre-performance calmness, mental focus, and physical readiness.

🔬 Science Spotlight:

Breath control connects directly to diaphragmatic function, core engagement, and vagal tone—all of which influence emotional regulation and movement efficiency. Kids who learn how to “breathe through it” often perform better in sport and life.

Breath work isn’t just for yoga—it’s a powerful skill to grow confident movers and calm thinkers.

🧡 Final Note for Parents:

Make it fun. Let them teach you a round. Turn it into a “Power-Up Pause” during playtime. Because a few breaths today = a lifetime of strength and resilience.