Simple Breathing Exercises for Kids: Helping Children with Autism and Sensory Sensitivities

Children with autism spectrum disorder (ASD) and sensory processing differences often experience heightened anxiety and difficulty with emotional regulation. One effective, low-cost, and accessible way to help children self-regulate is through breathing exercises.

Research has shown that controlled breathing stimulates the parasympathetic nervous system, which promotes relaxation, reduces stress, and helps regulate emotions (Porges, 2011). Breathing exercises can be especially beneficial for children with sensory sensitivities by providing predictable, rhythmic input to support self-soothing and focus (Siegel, 2012).

This article outlines four simple breathing exercises that parents, caregivers, and educators can use to support children’s emotional well-being.

Balloon Breaths

Balloon Breaths help children practice deep diaphragmatic breathing using visual imagery. This technique encourages slow, intentional breaths, which can have a calming effect.

How to Practice Balloon Breaths:

• Ask the child to imagine a balloon inside their belly.

• Inhale slowly through the nose, pretending to inflate the balloon.

• Hold for three seconds and feel the belly expand.

• Exhale slowly through the mouth, deflating the balloon.

• Repeat 5–10 times while encouraging a steady, relaxed rhythm.

Why It Works:

• Helps children focus on deep belly breathing, which promotes relaxation.

• Reduces shallow, anxious breathing (Gerritsen & Band, 2018).

Bumblebee Breaths (Bhramari Pranayama)

Bumblebee Breathing is a simple humming breath exercise that creates soothing vibrations in the body, which can be particularly helpful for children with sensory sensitivities.

How to Practice Bumblebee Breaths:

1. Take a deep breath in through the nose.

2. Exhale slowly while making a soft humming or buzzing sound like a bumblebee.

3. Repeat 5–7 times, focusing on the vibrations in the head and chest.

Why It Works:

• Stimulates the vagus nerve, which is linked to emotional regulation and a sense of calm (Porges, 2011).

Video Guide: Bumblebee Breathing for Kids

3. 5-4-3-2-1 Breathing

This technique combines breath control with grounding techniques, making it effective for reducing anxiety and sensory overload.

How to Practice 5-4-3-2-1 Breathing:

1. Inhale slowly while counting 1–2–3–4 in the head.

2. Hold for two seconds.

3. Exhale slowly for 1–2–3–4–5.

4. While breathing, guide the child to name:

   • Five things they see

   • Four things they hear

   • Three things they feel

   • Two things they smell

   • One thing they taste

Why It Works:

• Combines mindful breathing with sensory awareness, helping children feel grounded in the present moment (Siegel, 2012).

Video Guide: 5-4-3-2-1 Grounding Exercise

Sesame Street Belly Breaths

Children often respond well to familiar characters and engaging content. The "Belly Breathe" video by Sesame Street, featuring Elmo, teaches deep breathing through an entertaining song.

What the Video Teaches:

• Elmo learns to calm his "inner monster" by taking deep belly breaths.

• The video demonstrates how breathing can help manage strong emotions.

• Uses music and storytelling to make breathing exercises engaging.

Why It Works:

• This method is particularly useful for younger children who learn best through play and storytelling (Gopnik, 2016).

Watch the Video: Belly Breathe with Elmo

The Science Behind Breathing Exercises

Research supports the effectiveness of breathing techniques in reducing stress and improving emotional regulation. Studies show that deep breathing:

• Lowers cortisol levels, reducing stress (Gerritsen & Band, 2018).

• Activates the parasympathetic nervous system, promoting calm (Porges, 2011).

• Enhances focus and attention, especially in children with ASD and ADHD (Siegel, 2012).

For children with sensory sensitivities, breathing exercises regulate the nervous system, making it easier to process sensory input without becoming overwhelmed.

Simple breathing exercises provide children—especially those with autism and sensory sensitivities—with effective tools to manage anxiety, self-regulate, and stay present. Techniques like Balloon Breaths, Bumblebee Breathing, 5-4-3-2-1 Breathing, and Sesame Street Belly Breaths can be easily incorporated into daily routines at home, in therapy, or in the classroom.

For parents and educators looking for NDIS-funded support, occupational therapists and psychologists can integrate these techniques into emotional regulation programs (NDIS, 2023).

Would you like more structured breathing activities? Let us know in the comments!

References

1. Gerritsen, R.J. & Band, G.P. (2018) ‘Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity’, Frontiers in Human Neuroscience, 12, p. 353.

2. Gopnik, A. (2016) The Gardener and the Carpenter: What the New Science of Child Development Tells Us About the Relationship Between Parents and Children. Farrar, Straus and Giroux.

3. Porges, S.W. (2011) The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. Norton & Company.

4. Siegel, D.J. (2012) The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child’s Developing Mind. Delacorte Press.

5. National Disability Insurance Scheme (NDIS) (2023) ‘Supports for Autism’, NDIS. Available at: https://www.ndis.gov.au.