We’re thrilled to have you here! Dive into the wonderful world of breathing techniques and enjoyable meditation practices with us. If you’re seeking exciting breathing exercises and mindfulness videos specially designed for kids and teens, don’t miss out on Breathing Superhero!
Box Breathing: Let’s take a moment to try some box breathing together. Start by inhaling deeply for 4 seconds, focusing on the air filling your lungs. Then, pause for 4 seconds and enjoy the stillness inside. Next, let’s exhale completely over the course of another 4 seconds, pushing all the air out. After you exhale, take another 4-second pause before taking your next breath. Feel free to repeat this a few times! Box breathing is a great technique to help you feel more in control and centered. To start, rest one hand on your chest and the other on your belly. As you breathe in deeply, let your belly rise while keeping your chest still. Try to fill up your lower lungs with that fresh air! As you exhale, let your belly relax and gently push the air out. There’s no need to hurry; find a nice, easy rhythm that feels good for you. This lovely practice can help you breathe more slowly and deeply, bringing a wonderful sense of calm and well-being. So take your time and enjoy it! 1
4–7–8 Breathing Technique: Begin by breathing quietly for 4 seconds through your nose. Then take 7 seconds quietly to try to hold your breath. Then, exhaling slowly and deliberately with your mouth open for 8 seconds, imagine any still holding tension slipping away. This breathing technique is thought to soothe your nervous system and ease you into slumber, making it a wonderful tool for helping reduce anxiety and promote sleep.2
Belly Breath: Let’s start by getting comfy! Find a nice, cozy spot where you can relax—whether it’s lying down on your back, sitting up straight, or even standing if that feels good. You can place your hands on your belly to feel the gentle movement of your breathing. Take a big, deep breath in through your nose and then let it out slowly through your mouth. As you exhale, pay attention to how your belly relaxes. Keep going with your breathing: breathe in while counting to three, and then breathe out while counting to four. To have a little fun with belly breathing, imagine you’re filling up a big balloon or blowing up a pufferfish! Practicing this regularly will help kids get to know their breath better and see how it can make them feel calmer and happier. Enjoy!3
Be sure to check out the fantastic guided meditation videos we have for you below!
- Contributor, Editorial. “Box Breathing: Getting Started with Box Breathing, How to Do It, Benefits and Tips.” Edited by Sabrina Felson, MD, WebMD, WebMD, 27 Apr. 2025, www.webmd.com/balance/what-is-box-breathing.
↩︎ - Fletcher, Jenna.“4-7-8 Breathing: How It Works, Benefits, and Uses.” Medical News Today, MediLexicon International,
www.medicalnewstoday.com/articles/324417. Accessed 10 June 2025.
↩︎ - Get Through Hard Times: Relax the Body and Mind Guided Meditation Script. https://www.livingtreeco.com/single-post/get-through-hard-times-relax-the-body-and-mind-guided-meditation-script. ↩︎