Breathing Together: The Power of Shared Breathwork

Imagine children growing up with the wisdom that they carry a beautiful, steadying resource inside them—a way to help themselves feel grounded and connected, no matter what’s happening around them. Our breath is our source of life and energy, a powerful tool within each of us!
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The word pranayama comes from the Sanskrit words prana (meaning life force or energy) and ayama (meaning extension or control). It is a yogic practice of regulating the breath, which plays a key role in calming the nervous system and helping us manage our emotional and energetic states. When kids learn pranayama, they discover that they can use their breath as a steady tool to work with their emotions and energy, guiding themselves toward calm and balance.

Practicing pranayama with kids can be a fun, deeply connecting experience that helps them feel more centered and in tune with themselves. Teaching children the value of mindful breathing shows them that it’s a powerful resource for self-regulation—one that they can rely on whenever they need it. This encourages children to turn inward and see their breath as a valuable ally, worth getting to know and calling upon regularly.
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The benefits of practicing together go beyond instruction, creating moments of fun, play, laughter, and connection. Telling a child to "take a deep breath" becomes much more meaningful when it's supported by shared, practiced experiences in calm moments with a trusted grown-up.  This way, when they need it most, "take a deep breath with me" becomes a familiar invitation, helping them access their breath with confidence and a sense of connection—both to themselves and to the attuned adult by their side.

Here are a few kid-friendly breathwork practices to explore together: 

Hand Squeeze Breathing
Hold hands and, with each inhale, give a gentle squeeze. Release on the exhale. This creates a physical rhythm that matches your breathing and can be done while sitting or lying down. It’s simple but creates a soothing, connected experience that children often enjoy.  Try practicing with different rhythms.  

Legs on a Chair Relaxation
Lie down on your backs side by side with chairs nearby. Scoot up to place your legs onto the chairs, knees bent, with heels, calves, and the backs of your knees resting comfortably on the chairs. Settle into this position, allowing your body to relax fully. Place your hands on your bellies and take slow, deep breaths together, noticing how your bellies rise with each inhale and fall with each exhale. This shared relaxation practice is perfect before bedtime or whenever you both need extra calm. With your feet above your heart, you activate the parasympathetic system to encourage relaxation. For added comfort, try using eye pillows for a deeper sense of rest and listening to a piece of music. 

Rhythm Breathing
Sit facing each other on the floor, either in a criss-cross position or with legs open in a wide V shape. If your child is smaller, they can place their legs inside your V-shaped legs. Hold hands securely and gently rock forward and back. As one person leans forward, the other leans back, creating a natural rhythm. Sync your breathing so you both inhale moving one way and exhale moving the other. This rhythmic movement with synchronized breathing fosters connection, safety, and relaxation.
For added fun, try matching your rhythm and breath to music. Two of our favorites are Don’t Hold Your Breath by Wookiefoot and Rock Steady by Aretha Franklin for a contrasting vibe.

Heart-to-Heart Breathing
Sit cross-legged facing each other, with your hands on each other's heart space. Take deep breaths together, feeling each other's chest rise and fall. To help sync up, decide together on a number to count to—maybe 10 or even 20. Inhale and count 1, exhale 2, inhale 3, exhale 4, and so on. This gentle, grounding exercise brings calm and connection, allowing you to tune into each other’s breath and rhythm.

Draw Your Breath
Start by simply bringing your attention to your breath, taking a few natural cycles of inhales and exhales. Now, imagine your breath as a line that can move and shift into different shapes. As you focus on your breath, visualize the shape this line creates. Follow this pattern for a few more cycles of breath, and then, using a crayon or colored pencil, draw that pattern on paper. 

You can add to the experience by imagining that you’re feeling nervous or mad. Notice how your breathing changes and picture your breath as that line again. What new pattern does it create? Draw this new pattern.

End the practice by intentionally slowing down your breath, taking long, slow, full inhales and exhales. As you settle into this steadier, calmer breathing, imagine your breath as a line once more. Draw a new pattern that represents this breath.

Take a moment to observe your drawings. What do they reveal about how you were feeling? Notice the differences between the patterns—how does each one look, and how did it feel to breathe in these ways? Think about how slowing down, controlling, or intentionally focusing on your breathing can help you feel more in control of your feelings from the inside out. Practicing this gives you a way to work with big feelings whenever they show up.

Just Breathe
Start by finding a comfortable position that allows you to take full, deep breaths. Let your body settle as you take a few moments to simply be with your breath—nowhere to go, nothing to do. Just enjoy your body’s natural ability to breathe.
Choose a song, and for a few minutes, focus on breathing slowly and deeply as the music plays, letting the sound wash over you. Pairing this exercise with music can enhance the experience, making it both relaxing and enjoyable, and helping breathwork feel natural and soothing for both of you.

We recommend Kindness Mantra by Kira Willey for younger children, or Take A Deep Breath by Slumberkins and Trevor Hall, each emphasizing the calming power of the breath.

Author: Jen Rapanos, LMSW, RCYT
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