Anxiety doesn’t always look the way that we think it ‘should’. It’s not always hyperventilating, sweating or tremors. For little kids anxiety is an emotion that can overwhelm their nervous system. Suddenly they’re in a full-blown meltdown and unsure as to what triggered the initial upset in the first place. For toddlers experiencing a new level of autonomy for the first time tantrums are often tied to a loss of freedom.

My 2 year old had a meltdown yesterday because I stopped her from playing with the tap that was moments away from overfilling the sink and flooding the bathroom. I explained, (as gently as I could) that the activity was “all done” and calmly removed her from the bathroom, but proceeded to stand in front of the bathroom door for 20 minutes while she tried everything she could to get me to move, all while she screamed as loudly as she could. I was proud of myself for keeping my cool (I think we should always give ourselves kudos for achieving any level of zen in these types of situations) then after the 20 minutes she stepped back, finally wanting a hug and crying now about the thing that really was upsetting her… she missed her dad who was away working.

How can we expect children to understand their feelings, if we sometimes can’t even understand them ourselves?

Mid-meltdown is not the time for breathing exercises and worksheets. Sometimes (like us) when kids are that worked-up they just need to let out their emotions knowing that you are the steady rock under their feet that’s preventing them from drowning.

Breathing exercises, worksheets, coloring, calm-down spaces are tools that can help give your little one the context and language to deal with the meltdowns, before they happen or when they’re coming down from the rage-stage.

It’s all about de-mystifying these big emotions so they don’t seem so big and overwhelming. Being anxious about certain situations (especially if they’re new) is totally normal and it’s our body’s way of helping us anticipate and flee from danger. Children need to learn how to appropriately handle our natural, human fight-or-flight reflex and it all begins with being able to communicate what makes them scared so we, as caregivers, can gently talk them through their worries and help them to understand that their fear is normal, but they have power over their mind and body.

Here is a free coloring page to help begin the conversation on what worries your child might have. (just enter $0 to get the download sent through)

Want an in-depth picture book to help your little one with anxiety? Check out The Worry Dragon

Does your little one also miss their dad when he has to work like my 2 year old? Check out Cosmic Yeti.

Final thoughts

Don’t panic. Anxiety is manageable. Tantrums are temporary. We are all stronger than our emotions. We are building a world with emotionally mature kids who know themselves and trust you, because you walked this path together.

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Have you been facing the same struggles? I want to hear from you!

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When my eldest daughter started the “terrible twos” I found myself completely lost in the storm of her emotions. I wanted to help her so much and de-escalate her tantrums but I had no idea how to do it.

It took a lot of trial and error, a lot of talking and trying out new strategies, but one of the things that has helped us the most was breathing exercises.

Breathing Exercises for Children & How They Help

Breathing exercises aren’t just a fun activity — they have scientific benefits that help kids with emotional regulation, focus, and overall well-being.

Here are the facts:

1. Breathing Exercises Help Regulate Emotions

• Deep breathing activates the parasympathetic nervous system, which calms the body and reduces stress.

• It helps kids move from fight-or-flight mode to a relaxed state, making tantrums and meltdowns easier to manage.

• Studies show that mindful breathing reduces cortisol (the stress hormone) in children.

2. Improves Focus & Attention in Kids

• Deep breathing increases oxygen flow to the brain, improving concentration and learning ability.

• A study from Harvard Medical School found that kids who practice breathwork have better attention spans and improved impulse control.

• Schools using mindful breathing techniques report fewer behavioral issues and improved academic performance.

3. Helps Kids Fall Asleep Faster

• Slow, deep breathing lowers your heart rate and relaxes the nervous system, making it easier to drift off to sleep.

• Techniques like “balloon breathing” and “4-7-8 breathing” help kids transition from an active to a restful state.

4. Teaches Kids How to Handle Anxiety & Big Feelings

• Research shows that breathwork reduces anxiety symptoms in children, even those with diagnosed anxiety disorders.

• It gives kids a simple, accessible coping strategy they can use anytime—whether at school, at home, or in a stressful situation.

• When kids learn conscious breathing early, they build lifelong emotional resilience.

5. Helps With Physical Health & Energy Regulation

• Deep breathing improves lung capacity and oxygen efficiency, supporting overall health.

• Kids who practice breathing exercises regularly have better posture and stronger core muscles, as deep breathing engages the diaphragm.

• Nasal breathing (instead of mouth breathing) promotes better sleep, improved immune function, and even facial development in children.

6. Proven Success in Schools & Therapy Programs

• Schools that introduce mindful breathing report less classroom disruption and better emotional regulation among students.

• Therapists use breathing exercises to help children with ADHD, sensory processing challenges, and emotional dysregulation.

7. Fun & Playful Breathing Exercises Work Best for Kids

• Kids respond best to visual and interactive breathing techniques, such as:

Balloon Breathing – Imagine inflating a balloon in the belly.

Bumblebee Breath – Humming on the exhale to create a vibration (calming for the nervous system).

Rainbow Breathing – Tracing a rainbow shape while inhaling and exhaling.

Starfish Breathing – Spreading fingers out like a starfish and tracing them with the opposite hand while breathing.

Final Thought

By teaching children simple breathing techniques, we equip them with lifelong tools for handling stress, focusing, and feeling more in control of their emotions.

My kids favorite breathing exercise hands-down is the Dragon Breath — I made a free poster guide for you to download here » Dragon Breath Poster .

Have you tried breathwork with your little one? Did you notice any positive outcomes?

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Let me know if you try out the Dragon Breath out and if you’d like to learn some more breathing exercises.

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Have a happy, healthy day!

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