Balloon Breathing: A Profoundly Simple Way to Help Kids Relax
Balloon breathing is a profoundly simple yet powerful breathing technique that transforms mental health.
By imagining their belly as a balloon, children can master deep breathing exercises in a way that feels fun and approachable. This small but mighty practice can make a big impact, helping kids manage stress, calm their emotions, and regain focus.
But balloon breathing isn’t just for kids. I use this belly breathing technique myself, especially in tense situations. On a plane during turbulence, I focus on deep breaths, visualising my belly expanding like a balloon. Within moments, I feel my body relax and my mind steady.
For children, this technique works wonders because it’s both playful and effective. It connects breath with emotions, teaching them how to calm their minds and reset their bodies. Whether your child struggles with anxiety, frustration, or overstimulation, balloon breathing is a tool they can rely on.
In this article, we’ll explore the science behind balloon breathing, its incredible benefits, and how to teach it to your child. This profoundly simple technique might just become a go-to tool for your family’s mental health.
What Is Balloon Breathing?
Balloon breathing is a simple breathing exercise that focuses on deep, diaphragmatic breathing. Unlike shallow breathing, which often happens when we’re stressed or anxious, diaphragmatic breathing engages the belly, helping the body relax and reset.
This mindful breathing technique uses visualisation to make it fun and engaging for children. By imagining their belly expanding like a balloon with each inhale, kids can connect with their breath in a tangible way. Balloon breaths are not only calming but also teach kids how to regulate their emotions and stay present in the moment.
Whether used as a quick reset during a busy day or a tool to manage big feelings, to me balloon breathing is an essential life skill. Its simplicity makes it accessible for all ages, creating a foundation for mindfulness and emotional wellbeing.
The Science Behind Balloon Breathing
Balloon breathing isn’t just relaxing—it creates real physical changes in the body. When we feel stressed, our breathing patterns often shift to shallow breaths, triggering the body’s stress response. This leads to an increased heart rate and even a rise in blood pressure.
Abdominal breathing, like the deep belly breath used in balloon breathing, counters this. By focusing on slow, intentional breaths, we allow more oxygen in and release carbon dioxide effectively. This calms the nervous system, lowers heart rate, and reduces stress hormones.
Teaching kids this technique is one of the best ways to help them understand how their body reacts to stress. They can see and feel the difference as their bodies shift from tension to calm. Balloon breathing is a practical, powerful tool that gives children control over their emotions and helps restore balance when stress takes over.
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Why Balloon Breathing Is Perfect for Kids
Balloon breathing is a game-changer for children. I say this with more than twenty years of working with children who struggle with emotion regulation, as a child psychologist.
By imagining an imaginary balloon in their belly, kids can connect with their breath in a way that feels playful and natural. It’s an easy way to teach proper breathing while helping them build vital coping skills they’ll carry through life.
One of the best things about balloon breathing is its versatility. Kids can do it anywhere—whether they’re in a comfortable position on the sofa or feeling overwhelmed in a busy classroom. And because it’s fun, it doesn’t feel like “work.”
Letting them picture their balloon in their favourite colour adds an extra layer of creativity.
This simple activity also supports social emotional learning, teaching children to notice how their bodies feel and how they can take control.
Over time, balloon breathing can become your child’s go-to everyday tool for calm and focus.
Step-by-Step Guide: How to Do Balloon Breathing
Balloon breathing is a skill that works best when children practise it regularly while calm. It’s difficult to learn in the middle of overwhelming emotions.
With a little conscious discipline and supported by you, kids can develop this skill into a reliable tool for stressful moments.
- Find a Good Posture: Encourage your child to sit or lie down in a comfortable position with a straight back. Good posture helps the lungs expand fully, maximizing the area available in the abdominal cavity.
- Visualise the Balloon: Ask your child to close their eyes and picture a balloon in their belly. They can choose the colour of their balloon.
- Inhale Deeply Through the Nose: Encourage them to take a deep breath, imagining the balloon inflating. Avoid shallow breaths. Focus on slow, deep belly breaths.
- Hold the Breath: Count to three as they hold the air in the balloon.
- Exhale with a Hissing Sound: Ask them to slowly deflate the balloon, exhaling through their mouth with a gentle hissing sound.
- Explore Different Options: Some kids might prefer counting, while others enjoy imagining a balloon floating away. Tailor the practice to what works best for them.
Regular practice makes balloon breathing second nature.
Over time, your child will feel confident using it to regain calm in tough situations.
Case Studies: How Balloon Breathing Makes a Difference
Case Study 1: Emily and the Test Day Nerves
Emily, a 10-year-old, struggled with anxiety before her school tests. Her parents introduced her to balloon breathing, using a simple trick—a stuffed animal placed on her belly.
Emily would lie down and practise deep breaths, watching the toy rise and fall as she engaged her abdominal muscles. This helped her maintain a steady pace while breathing.
Over time, Emily noticed a huge difference.
On test days, she used the same technique to calm her nerves, and her confidence soared.
Case Study 2: Max’s Meltdown Moments
Six-year-old Max often experienced emotional meltdowns when frustrated. His parents taught him balloon breathing during calm moments, using fun visualisations like a balloon in his favourite colour.
They explained how using his abdominal muscles to “inflate” the balloon could help his body feel better.
At first, Max practised lying down with his parents guiding him. After a few weeks, he was able to use balloon breathing on his own.
By focusing on balloon breathing at a steady pace, he found it easier to recover from big feelings, and his meltdowns became less overwhelming.
Additional Practical Tips for Parents
To truly make balloon breathing a part of your child’s toolkit for mental health, consistency is key. Encourage regular practice during calm moments, like before bed or after school. Just 2-5 minutes is enough.
Remember, one of the most critical factors in teaching this skill is modelling it yourself. When your child sees you using breathing exercises to manage your emotions, they’ll understand that deep breaths are important for them too.
Celebrate their progress, and remind them that each full breath helps them build resilience, focus, and emotional balance.
Use it as a family activity to model and normalize emotional regulation.
So, there you have it! Small, consistent actions like balloon breathing can transform children’s emotional health.
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Dr Lucy Russell is a UK clinical psychologist who works with children and families. Her work involves both therapeutic support and autism assessments. She is the Clinical Director of Everlief Child Psychology, and also worked in the National Health Service for many years.
In 2019 Lucy launched They Are The Future, a support website for parents of school-aged children. Through TATF Lucy is passionate about giving practical, manageable strategies to parents who may otherwise struggle to find the support they need.
Lucy is a mum to two teenage children. She lives in Buckinghamshire with her husband, children, rescue dog and three rescue cats. She enjoys caravanning and outdoor living, singing and musical theatre.
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