Breathe In, Breathe Out: Four Simple and Fun Pranayama Techniques for Kids

Breathing is one of the most powerful tools we have — and it's with us all the time. In yoga, the breath is known as the bridge between our mind and body, helping us feel more centered, calm, and connected. We call these breathing practices pranayama, a Sanskrit word where prana means “life force” or “breath” and yama means “control” or “expansion.” So, pranayama is all about learning to guide and expand our breath — and in turn, our energy.

By practicing pranayama regularly, we can strengthen our lungs, bring more oxygen into the body, and even shift our emotions. Some techniques help us feel calm and grounded, while others can boost our energy. And the best part? These powerful tools aren’t just for grownups — they’re amazing for kids too!

While formal pranayama (yogic breathing) practices often begin around ages 7 to 8, that doesn’t mean our littlest yogis have to miss out! Even younger children can benefit from playful, age-appropriate breathing techniques that help them feel calm, focused, and connected to their bodies. In this post, we’ll explore fun and simple pranayama activities designed especially for kids — perfect for home, school, or your next yoga class. Let’s breathe, play, and grow together! 

Mountain Breath

Hold out one hand and spread the fingers wide. The pointer finger of your other hand will be the tracer. Start at the base of your thumb, inhale and trace up the side of your thumb. Then exhale and trace down the other side. Continue going up and down the mountain, breathing in on the way up and breathing out on the way down. Go all the way across the hand — and back again for a set of 10 breaths. (Mountains are steady, stable, and secure.)

Smell the Flower

Make a lotus flower by placing your hands together. Keep the heels of the hands, the thumbs, and pinky fingers touching while spreading out the other fingers like a blooming flower. Close your eyes and imagine a color. Inhale and imagine a sweet smell, pause and then exhale slowly with a soft, ahhhh. Repeat 5 to 10 times. (A lovely blend of imagination and mindfulness.)

Infinity Breath

Draw or print out an infinity symbol (a sideways 8). Start at the center and trace the shape with your finger, inhale as you trace one loop, and exhale along the other. Returning to the center, repeat 8 times. (Reminds us the breath is ever flowing. Try different textures like sandpaper to make the experience more sensory.)

Mindful Mantra

Gently close your eyes, and take a slow deep breath in. As you inhale, say to yourself, “I am calm.” As you exhale, say to yourself, “I relax, and let go.” Repeat several times. (Mantras are a simple way to settle the mind and create inner peace.)

Breath is a powerful gift — simple, free, and always accessible. Whether you're a parent, teacher, or just someone who loves to share mindful moments, pranayama is a beautiful way to help kids (and yourself!) tap into a sense of calm and clarity. Try these playful techniques and see the magic of mindful breathing unfold.

In our book, Peace and Quiet, we have included three simple breathing exercises to use as a means of self-empowerment, kids of all ages will discover a simple way to stay calm, focused, and alert. Check it out here > https://www.ayogastorytellingadventure.com/books

Happy breathing!

Grow Like a Flower

As the world around us blossoms, it’s the perfect time to invite little ones into a story that mirrors nature’s magic. In this month’s kids yoga story we'll go on a peaceful journey—from a quiet seed nestled in the earth to a radiant flower reaching for the sun. Through mindful movement and imaginative play, kids can breathe, grow, and bloom right along with the story.🌼💛

Are you ready to Grow Like a Flower?

Let’s take a journey with our breath and imagination. A journey to where all flowers begin. Close your eyes for a moment.

Feel the earth beneath you. It’s time to grow.

Imagine you are a small seed, tucked into the warm earth.
The soil hugs you close. You are resting and waiting for just the right time to awaken.

Child’s Pose

Kneel on the floor. Bring your big toes together, knees apart. Lower your belly between your legs. Stretch your arms forward or let them rest by your sides. Rest your forehead on the ground. Take slow breaths. Pretend you are a tiny seed resting deep in the soil.

You notice the ground gently move. The earth awakens and invites you to begin your journey upward.

Cat-Cow Pose

Come onto your hands and knees. For Cow Pose: Drop your belly, lift your head and tailbone up. For Cat Pose: Round your back like a cat, tuck your chin to your chest. Move slowly between the two. Breathe in as you lift into cow. Breathe out as you round into cat.

Soft, spring rain begins to fall. It drip-drops on the ground above you, trickling into the soil, soaking your roots, and you feel yourself ready to rise.

Downward Facing Dog Pose

From hands and knees, tuck your toes under. Lift your hips high into the air. Make your body look like an upside-down V. Press your hands and feet into the floor. Imagine rain falling gently, pause and breathe.

Slowly, you stretch toward the surface. You lift your head and open your heart. You are a tiny sprout reaching for the light,

Cobra Pose

Lie on your belly with legs straight back. Place hands under your shoulders. Press into your hands and lift your chest gently. Keep elbows soft, shoulders relaxed. Look forward like a sprout reaching up toward the sun.

One small leaf stretches out. Then another, each reaching in a different direction. You balance, you explore, you grow stronger with each stretch.

Balance the Cat Pose

Start on hands and knees. Stretch one arm forward and the opposite leg back. Balance and stay in the pose for a breath or two, then switch sides.

You grow taller, stronger. Your roots reach deep into the earth.
Your stem rises high toward the sky, stretching towards the light.

Tree Pose

Stand tall. Bring one foot to rest on your ankle, calf, or thigh (not the knee). Press hands together at your chest or reach them overhead like branches. Balance and breathe. Switch legs.

Your petals open. Your arms stretch out wide into the world. You begin to glow and bloom.

Star Pose

Stand with your feet wide apart. Stretch your arms out to the sides. Spread your fingers and toes wide. Smile!

You are a flower fully grown, you are whole, you are peaceful. The sun shines warmly on your face. The breeze carries your sweet scent across the fields. Now it is time for you to rest in the garden.

Easy Pose

Sit cross-legged on the ground. Rest your hands on your knees or your heart. Close your eyes or look gently downward. Sit quietly. Imagine the sun on your face and breathe.

You started as a tiny seed, waiting quietly in the earth. With each breath and gentle movement, you stretched, reached, and bloomed into a beautiful flower. Just like in the garden, we grow little by little—each and every day.

The End

As you continue to grow, may stories guide your journey and yoga help you stay grounded and strong. 

Speaking of stories, there’s a new yoga storytelling adventure waiting beneath the waves—one that’s full of heart, movement, and a touch of magic. 

Have you had a chance to dive into The Wish Fish yet? Our newest title invites kids to be grateful for the simple things in life.

We’d love for you to share it with someone special, and, if it makes a splash in your home or classroom, please consider leaving a review on Amazon. Your feedback helps others discover the magic of story and the wisdom of yoga!

Until next time, keep breathing, moving, and imagining!

XOXO,

Kathe and Mel