Teaching Kids to Breathe: A Simple Skill That Builds Calm and Focus

Sometimes the most powerful tools for helping children regulate their bodies are also the simplest. Learning how to breathe slowly and intentionally can help children calm their nervous system, focus their attention, and prepare their bodies for movement. Adapted movement coach Jordan Weber teaches breathing exercises as a foundational skill that supports both physical activity and emotional regulation.

 Jordan demonstrates this breathing activity further down in this article.

Try This Activity

Nose In / Nose Out Breathing

Jordan often begins with a simple breathing exercise that helps students become aware of their breath.

1. Stand or sit comfortably.
2. Inhale slowly through your nose.
3. Exhale slowly through your nose.
4. Keep your shoulders relaxed.
5. Repeat for 5–10 slow breaths.

This basic exercise helps children learn to control their breathing and brings awareness to how their body feels.

Build the Skill

Jordan teaches breathing progressively so children can build confidence with each step.

Step 1 — Basic Breathing
Practice breathing slowly through the nose.

Step 2 — Add a Count
Inhale for three seconds.
Exhale for three seconds.

Step 3 — Add Movement
Raise arms while inhaling.
Lower arms while exhaling.

Combining breathing with simple movement can help children stay engaged and better understand the rhythm of breathing.

Adapt It

Children learn in different ways, so small adjustments can make breathing exercises more accessible.

• Practice sitting in a chair if balance is difficult.
• Use a visual cue, such as raising hands, during the inhale.
• Model the breathing first so your child can copy you.
• Practice lying on the floor with your hands on your belly to feel your breath.

Parent Coaching Tip

Children often learn breathing skills best when they are already calm. Practicing together during relaxed moments helps the body remember the skill so it can be used later during stressful situations.

For Coaches & Teachers

Breathing exercises can be a helpful part of warm-ups in adapted physical education or recreational programs. Starting an activity session with breathing helps students focus, settle their bodies, and prepare for movement.

Encouragement for Parents

Breathing is a small skill that can have a big impact. With practice, children begin to recognize when their bodies need to slow down, and they gain a simple tool they can use anywhere—at home, in school, or during physical activity.

About the Expert

Jordan Weber is an adapted movement coach who teaches physical education strategies designed to help individuals of all abilities participate in sports, movement, and wellness activities. Through his work with educators, coaches, and families, Jordan focuses on simple, progressive techniques that help students build confidence, coordination, and self-regulation skills through movement.

Watch more of Jordan’s demonstrations and coaching tips on his YouTube channel or Instagram.