Pranayama for Kids: 5 Gentle Breathing Exercises, with Safety Notes

Pranayama is the practice of working with the breath, and it is one of the oldest parts of the yoga tradition. The word joins prāṇa, breath or life energy, with āyāma, extending or regulating. For adults, pranayama can include complex techniques. For children, it should be simple, gentle and playful: a few minutes of slow, attentive breathing, often disguised as a game.

Here are five gentle breathing exercises that suit children. We make no medical claims for them. They are simply calm, enjoyable ways for a child to slow down, pay attention to their body and settle before study, after play or at bedtime. Please read the safety notes at the end before you begin.

Before you start

Choose a quiet time, ideally not straight after a big meal. Sit comfortably, cross-legged on the floor or upright on a chair, with a straight but relaxed back. Small children can lie down for some exercises. Breathe through the nose unless the exercise says otherwise. And keep it short: two to five minutes in total is plenty for most children.

1. Balloon breathing (belly breathing)

This is the foundation of all the others. Ask your child to place one hand on their tummy. As they breathe in slowly through the nose, they imagine a balloon inside their tummy filling up, and feel their hand rise. As they breathe out slowly, the balloon gently empties and the hand comes down.

For younger children, put a small soft toy on their tummy while they lie on their back and let them watch it go up and down. Do five to ten slow breaths. This is the simplest way to teach a child to breathe deeply and calmly, rather than in short, shallow breaths from the chest.

2. Bhramari, the bee breath

Bhramari comes from bhramara, a large black bee. Ask your child to sit comfortably and close their eyes. They breathe in through the nose, and then, as they breathe out, make a long, gentle humming sound with the mouth closed, like a bee: mmmmm. Let the hum last as long as the out-breath comfortably lasts, then breathe in normally and repeat.

Older children can gently close their ears with their thumbs while humming, which makes the sound feel louder inside the head; many children find this fascinating. Do three to five rounds. Children usually find bhramari funny at first, and then surprisingly soothing.

3. Flower and candle breath

This is a playful exercise for young children. Ask them to imagine holding a flower in one hand and a candle in the other. Breathe in slowly through the nose to smell the flower. Breathe out slowly through gently pursed lips to blow the candle, just enough to make it flicker, not blow it out. The image encourages a slow in-breath and an even slower out-breath. Do five rounds.

4. Counting breath

For children of seven and above. Breathe in slowly through the nose while counting to four in the mind. Breathe out slowly through the nose while counting to four. Once that feels easy, try breathing out to a count of five or six, slightly longer than the in-breath. Do not hold the breath at the top or bottom; simply move smoothly from in to out. Counting gives a busy mind something to focus on, and is a good exercise before homework.

5. Gentle alternate nostril breathing

This is a simplified version of a traditional practice called nāḍī śodhana or anulom vilom, suitable for children of eight and above. Sit comfortably. Use the right thumb to gently close the right nostril, and breathe in slowly through the left. Then close the left nostril with the ring finger, release the thumb, and breathe out slowly through the right. Breathe in through the right, close it, and breathe out through the left. That is one round. Do three to five rounds, slowly and evenly.

For children, keep it simple: no holding of the breath between in and out, and no forcing. If your child finds the finger positions confusing, simply skip this one; the other four are just as good.

For a child, the best breathing exercise is not the most advanced one. It is the one they enjoy enough to do again tomorrow.

Ideas by age

For three to six: balloon breathing with a toy, flower and candle, and bhramari, all as games. One or two minutes is enough. For seven to ten: add counting breath, and let the child lead the session sometimes. For ten and above: add gentle alternate nostril breathing, and encourage the child to notice how they feel before and after.

When to use them

Many families use a short breathing practice at a fixed time: in the morning before school, before homework, before an exam or performance, or at bedtime. Others teach their child to use one exercise, often balloon breathing or bhramari, whenever they feel upset or restless, as a way to pause before reacting.

Safety notes for parents

Never force or strain. Breathing should always feel comfortable. If your child feels dizzy, light-headed or uncomfortable, stop and let them breathe normally.

No breath-holding for children. Many adult pranayama techniques include holding the breath. These are not suitable for children without a qualified teacher.

Avoid vigorous techniques. Forceful practices such as kapalabhati and bhastrika are not recommended for young children without proper supervision from a trained teacher.

Practise on an empty or light stomach, sitting or lying comfortably.

Supervise young children, and keep sessions short.

If your child has asthma, any breathing or heart condition, or any other health concern, check with their doctor before starting. Breathing exercises are not a treatment for any condition.

Learning with a teacher

Breathing exercises are simple, but a good teacher makes a real difference, especially in showing children how to sit, how to breathe slowly without strain, and how to make it fun. Our live yoga classes for children include gentle, age-appropriate breathing work led by trained mentors. If you would like your child to learn with a mentor, enquire about our classes through the Book a Class page; fees are listed on our Pricing page.