Helping Kids Calm Down Through Breath and Senses

Helping Kids Calm Down Through Breath and Senses

Children don’t always have the words to explain their big feelings—but they do have their bodies. Teaching them simple ways to use breath and senses not only helps in tough moments, but also builds lifelong skills for managing emotions. Here are a few playful ideas you can use at home:


🌊 Ocean Breaths


Pretend your breath is a wave:
〰️ Breathe in (wave rolls in).
〰️ Breathe out (wave rolls out).
〰️ Add sound effects or play ocean sounds to make it playful.

🧸 Tummy Rises & Falls

Place a stuffed toy (or gel bead pack) on your child’s tummy and invite them to make it “ride the waves” with each breath. Kids love watching their toy move up and down—it turns breathing into a game.

🎨 Rainbow Senses

When emotions feel big, guide your child through a rainbow check:

🔴 Red → Find something to see.
🟡 Yellow → Find something to smell.
🟢 Green → Find something to hear.
🔵 Blue → Find something to touch (like a gel bead pack or soft fabric).

These mini-practices help kids slow down, regulate, and feel safe. The best part? They only take a minute and can be used anywhere—bedtime, in the car, or after a meltdown.

💛 Little by little, breath by breath, kids learn calm by practicing it with you.

✨ My big tip for parents when helping their children through big feelings is the power of co-regulation - ‘Find your calm, then share it with your child’ = the essence of co-regulation.

Written by Brooke Michell

Brooke Michell is a Psychologist, MPsych (Clinical), passionate about helping children and families improve sleep, wellbeing, and connection. With over a decade of experience at the Paediatric Sleep & Psychology Clinic, and now the Director of Calm Space Psychology, Brooke specializes in gentle, research-based strategies for children from birth through adolescence. Brooke’s Masters research explored the impact of sleep on children’s behaviour, a focus that continues to shape her compassionate and practical approach to supporting families today. 

📖 For more gentle tools, take a look at our Calmer Bedtimes E-books. 
🌿 Join Brooke's community on Facebook and Instagram for more parenting tips and support.

As always, information on this website is for educational purposes only.
Please consult your GP for information specific to your child.