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!