Box Breathing For Kids Pdf (Free Download)

If you’re looking for a fun and simple way to introduce box breathing to your child, you’re in the right place! In this blog post, I’m sharing a FREE Box Breathing for Kids PDF that includes a visual guide and easy-to-follow steps to help your kids practice this breathing technique.

Teaching your kids how to manage their emotions and calm their minds is an important part of their overall well-being.

An effective and simple technique (in my opinion) that can help your kids with self-regulation is box breathing (also known as square breathing).

What Is Box Breathing?

Box breathing, also known as square breathing, is a deep breathing technique that involves inhaling, holding, exhaling, and holding again for an equal count of four seconds for each step.

It is widely used in mindfulness practices, stress management, and even by professional athletes, military personnel, and first responders to stay calm and focused.

For kids, box breathing can be a fun and engaging way to practice mindful breathing and develop coping skills to manage big emotions.

The structured nature of this technique makes it easy for children to follow, and the repetitive pattern provides a soothing rhythm that will help your kids to feel grounded.

Is Breathwork Safe for Kids?

Yes!

Breathwork, including box breathing, is generally safe for kids when practiced properly.

Practicing deep breathing can help kids regulate their nervous systems, reduce stress, and improve focus.

However, it’s important to teach kids how to breathe gently and naturally rather than forcing deep breaths, which can sometimes make them feel lightheaded.

If your child has a history of respiratory conditions (such as asthma) or experiences discomfort while practicing breathing exercises, it’s best to consult with a healthcare professional before continuing.

Who Should Not Do Box Breathing?

While box breathing is a great technique for most children, there are a few cases where caution is advised:

Children with Respiratory Issues – As I mentioned above, kids with asthma, chronic lung conditions, or difficulty breathing should consult a doctor before practicing box breathing. (Please do.)

Kids Who Feel Dizzy or Lightheaded – Some children may initially feel lightheaded when practicing controlled breathing. If this happens with your child. Please stop and allow them to return to their normal breathing pattern.

Children with Anxiety or Panic Disorders –  While breathwork can be helpful for anxiety. Some kids may find structured breathing overwhelming. In such cases, more gradual or playful breathing exercises like blowing bubbles or pretending to blow out candles may be better alternatives. In her book Good Inside, Dr. Becky mentions the hot cocoa breathing. Which my kids love practicing. Basically, guide your child to imagine holding a cup of hot cocoa with marshmallows. Have them take a deep breath, breathing in the smell of the hot cocoa. Then gently blow so as to not have any marshmallows move.

Why Is Box Breathing Good for Kids?

Box breathing has several benefits for kids. To name a few:

Reduces Stress & Anxiety – Helps calm the nervous system and lowers stress levels.

Improves Focus & Attention – Supports better concentration and can be especially useful for schoolwork or transitions.

Enhances Emotional Regulation – Teaches kids how to manage strong emotions like frustration, anger, or excitement.

Promotes Relaxation & Sleep – Encourages relaxation before bedtime, making it easier for kids to fall asleep.

Develops Mindfulness Skills – Helps kids become more aware of their breath and body, fostering a sense of presence.

What Does Box Breathing Help Kids With?

Box breathing is useful in various situations, including:

Before a test or school presentation – Can help kids calm their nerves and improve focus.

During moments of frustration or anger – This teaches kids to pause and regulate emotions before reacting.

After an overwhelming experience – Supports recovery from overstimulation or sensory overload.

As part of a bedtime routine – It encourages relaxation and better sleep habits.

Before sports or competitions – Helps with performance anxiety and concentration.

What Does Box Breathing Not Help Kids With?

While box breathing is beneficial for many aspects of emotional regulation. It is not a cure-all.

Here are some things it does not help with:

Underlying Medical Conditions – Box breathing is not a replacement for medical treatment of anxiety, ADHD, or other disorders.

Severe Emotional Dysregulation – Kids experiencing intense emotional distress may need additional support from a therapist or counselor.

Chronic Sleep Disorders – While it promotes relaxation, it may not resolve ongoing sleep issues that require medical attention.

Physical Pain Management – Box breathing can aid in relaxation but does not address the root causes of physical pain.

Does Box Breathing Help with ADHD?

Yes, box breathing can be a helpful tool for kids with ADHD. Deep breathing techniques, including box breathing, engage the parasympathetic nervous system, which helps with relaxation and self-regulation.

For children with ADHD, box breathing may help:

• Improve focus and attention
• Reduce impulsivity
• Provide a calming strategy during transitions
• Support emotional regulation

However, box breathing alone is not a treatment for ADHD. It should be used in combination with other strategies such as structured routines, sensory breaks, movement activities, and professional guidance as needed.

Download Your FREE Box Breathing for Kids PDF!

To make it easy for kids to practice box breathing, I’ve created a FREE printable PDF that includes:

A visual box guide for kids to follow, as well as step-by-step instructions on how to practice box breathing.

Box Breathing Free Download (17 downloads )

Print it out and keep it in your classroom, at home, or in a calming corner to help your kids practice mindful breathing whenever they need it!

Mindful Breathing for Kids

Box or square breathing is a simple yet powerful tool that can help your kids develop mindfulness, manage emotions, and stay calm in stressful situations.

While it’s safe for most children, it’s important to introduce it in a relaxed, pressure-free way.

If your child finds it difficult at first, encourage them to try other mindful breathing techniques, such as belly breathing or balloon breathing.

Related Blog Posts:

Here are some other blog posts that I think may be of interest to you:

• What would you do social scenarios worksheets
• Growth mindset activities for kids
• Effective ways to validate your child’s emotions
• What to do when your kids are having big emotions

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