Introduction to Breathing Exercises 

In today's fast-paced world, even children can feel the pressures and stresses of daily life. Teaching them how to breathe mindfully is a simple yet powerful tool that can help them navigate these challenges with grace and resilience.

Breathing Exercises for Kids: Breathing exercises are not just for adults; they are a valuable resource for children as well. These exercises teach kids how to take deep, calming breaths, focusing on the sensation of the breath entering and leaving the body. This practice can help children manage anxiety, improve concentration, and foster a sense of inner peace.

What are Breathing Cards? Breathing cards are visual aids designed to make breathing exercises more engaging and fun for children. Each card typically features an illustration or instruction that guides the child through a specific breathing technique. For example, a card might depict a balloon expanding and contracting, symbolizing the lungs filling with air and then releasing it.

Benefits of Breathing Exercises and Cards for Kids:

• Emotional Regulation: Learning to breathe mindfully helps children control their emotions, reducing tantrums and mood swings.
• Enhanced Focus: Regular practice can improve children's attention and concentration, aiding them in their academic pursuits.
• Physical Health: Proper breathing promotes better oxygenation of the body, contributing to overall physical well-being.
• Creativity and Play: Breathing cards add an element of playfulness and creativity, making the exercises more appealing to children.

Rainbow Card 🌈

Activity # 1: Rainbow Visualization

Objective: Practicing deep breathing and visualization using a rainbow meditation card.

Materials Needed: Rainbow meditation card 

Instructions: 

1. Find a quiet and comfortable place to sit or lie down.
2. Hold your rainbow meditation card in front of you.
3. Take a moment to observe the beautiful colors of the rainbow on the card.
4. Close your eyes or keep them softly focused on the card.
5. Take a deep breath in through your nose, imagining that you are breathing in all the vibrant colors of the rainbow.
6. As you breathe in, visualize the colors filling your body with positivity and joy.
7. Pause briefly at the top of your breath, feeling the energy and brightness of the rainbow within you.
8. Now, exhale slowly through your mouth, releasing any stress or tension from your body.
9. Imagine that as you exhale, any worries or negativity are leaving your body, making space for the colors of the rainbow to shine.
10. Repeat this process of breathing in and out, focusing on the rainbow and the feelings it evokes, for a few more breaths or as long as you like.
11. Take a moment to notice how your body and mind feel after practicing rainbow visualization. You might feel more uplifted, calm, or connected to the beauty of nature.

 

Remember, you can use your rainbow meditation card whenever you want to take a moment to breathe deeply and embrace the colorful world around you.

 

Activity #2: Rainbow Breathing

Objective: Practicing rhythmic breathing and mindfulness using a rainbow meditation card.

Materials Needed: Rainbow meditation card

Instructions: 

1. Sit comfortably and hold your rainbow meditation card in front of you.
2. Take a few deep breaths to center yourself and relax.
3. Focus your attention on the colors of the rainbow on the card.
4. As you breathe in through your nose, imagine inhaling the first color of the rainbow.
5. Hold your breath for a moment, allowing the color to fill your body with its energy and positive qualities.
6. Now, exhale slowly through your mouth, imagining that you are releasing the color and any tension or worries associated with it.
7. Repeat this process with each color of the rainbow, breathing in its vibrant energy and exhaling any negativity.
8. As you continue the rainbow breathing, feel a sense of harmony and balance with each breath.
9. If your mind wanders, gently bring your attention back to the colors of the rainbow and the rhythm of your breath.
10. Continue the rainbow breathing for a few more cycles or as long as you like, allowing yourself to be fully present in the experience.
11. When you're ready to finish, take a final deep breath, exhale slowly, and appreciate the beauty and tranquility of the rainbow within you.

Take a moment to notice how you feel after practicing rainbow breathing. You might feel more centered, mindful, or connected to your breath.

 

Activity #3: Rainbow Stretching

Objective: Combining deep breathing and gentle stretching movements with the imagery of a rainbow. 

Materials Needed: Rainbow meditation card 

Instructions: 

1. Stand up and hold your rainbow meditation card in front of you.
2. Take a deep breath in through your nose, feeling the energy of the rainbow within you.
3. As you exhale, raise your arms above your head, stretching them towards the sky like the shape of a rainbow.
4. Inhale deeply and slowly bring your arms down to your sides, imagining the colors of the rainbow cascading down along with your arms.
5. Exhale and gently bend to one side, reaching towards the floor, as if tracing the arc of a rainbow with your hand.
6. Inhale and return to the center, feeling the stretch along your side.
7. Exhale and repeat the bending motion, this time towards the other side, creating the shape of a rainbow with your body.
8. Continue this gentle stretching movement, coordinating it with your breath and visualizing the rainbow.
9. As you move, imagine that each color of the rainbow represents a different quality or emotion, and embrace those qualities within yourself.
10. Repeat the rainbow stretching sequence a few more times, enjoying the flow of the movement and the connection to the imagery.
11. When you're ready to finish, stand tall, take a final deep breath, and exhale slowly, expressing gratitude for your body and the beauty of the rainbow.
12. Take a moment to notice how you feel after practicing rainbow stretching. You might feel more flexible, energized, or attuned to the colors and movements of the rainbow.

Remember, these activities with the rainbow meditation card are meant to help you relax, explore your imagination, and connect with the vibrant world around you. Enjoy the journey of embracing the colors of the rainbow and the joy they bring.

 

Star Breathing Card ⭐

Activity 1: Star Breathing Visualization

Objective: Practicing deep breathing and visualization using a Star breathing card.

Materials Needed: Star breathing card 

Instructions:

1. Find a quiet and comfortable place to sit or lie down.
2. Hold your Star breathing card in front of you.
3. Take a moment to observe the shape of the star on the card, noticing its points and brilliance.
4. Close your eyes or keep them softly focused on the card.
5. Take a deep breath in through your nose, imagining that you are breathing in the sparkling light and energy of the star.
6. As you breathe in, visualize the star's light filling your body, spreading warmth and brightness with each inhale.
7. Pause briefly at the top of your breath, feeling the energy and glow of the star within you.
8. Now, exhale slowly through your mouth, releasing any tension or worries.
9. Imagine that as you exhale, any stress or negativity is leaving your body, making room for the light of the star to shine.
10. Repeat this process of breathing in and out, focusing on the star and the feelings it evokes, for a few more breaths or as long as you like.
11. Take a moment to notice how your body and mind feel after practicing star visualization. You might feel more calm, centered, or connected to the vastness of the universe.
12. Remember, you can use your Star breathing card whenever you want to take a moment to breathe deeply and embrace the brilliance within you.

 

Activity 2: Starry Sky Counting

Objective: Practicing mindfulness and focus using a Star breathing card.

 

Materials Needed: Star breathing card 

Instructions: 

1. Sit comfortably and hold your Star breathing card in front of you.
2. Take a few deep breaths to center yourself and relax.
3. Focus your attention on the star shape on the card.
4. Begin counting the points of the star, starting from one and continuing in order.
5. As you count, imagine that each point of the star represents a moment of focus and presence.
6. If your mind wanders, gently bring your attention back to the star and continue counting.
7. Challenge yourself to count up to a certain number, such as 10 or 20, depending on your comfort level.
8. As you count, notice any sensations or thoughts that arise, allowing them to pass by without judgment.
9. Stay in this state of focused counting for a few minutes or as long as you like, embracing the stillness and concentration it brings.
10. When you're ready to finish, take a final deep breath, exhale slowly, and appreciate the tranquility and clarity of your mind.
11. Take a moment to notice how you feel after practicing starry sky counting. You might feel more attentive, aware, or in tune with the present moment.

 

Activity 3: Star Breath Tracing

Objective: Combining deep breathing and movement to trace the shape of a star using a Star breathing card. 

Materials Needed: Star breathing card

Instructions:

1. Stand up and hold your Star breathing card in front of you.
2. Take a deep breath in through your nose, feeling the energy of the star within you.
3. As you exhale, raise your arm and trace the outline of a star in the air using your finger.
4. Inhale deeply and slowly bring your arm down to your side, imagining the star's light flowing through your body.
5. Exhale and repeat the tracing motion, this time starting from a different point of the star shape.
6. Coordinate your breathing with the movement, inhaling as you trace and exhaling as you complete each star.
7. As you continue the star breath tracing, feel a sense of focus and grace with each breath and movement.
8. If your mind wanders, gently bring your attention back to the star and the flow of your breath.
9. Continue the star tracing sequence, exploring different directions and patterns, and enjoying the connection between your breath, movement, and the star.
10. Repeat the star breath tracing for a few more cycles or as long as you like, embracing the sense of creativity and serenity it brings.
11. When you're ready to finish, stand tall, take a final deep breath, and exhale slowly, expressing gratitude for your body and the wonder of the stars.
12. Take a moment to notice how you feel after practicing star breath tracing. You might feel more centered, imaginative, or attuned to the magic of the stars.

Remember, these activities with the Star breathing card are meant to help you relax, explore your imagination, and connect with the beauty of the stars. Enjoy the journey of embracing the star's symbolism and the peace it can bring to your mind and body.

 

Hand Breathing Card 🖐️

 

Activity #1: Hand Tracing Meditation

Objective: Practicing deep breathing and mindfulness by tracing the shape of a hand with a hand breathing meditation card.

Materials Needed: Hand breathing card 

Instructions:

1. Find a quiet and comfortable place to sit.
2. Hold your hand breathing meditation card in front of you.
3. Take a few deep breaths to relax and center yourself.
4. Focus your attention on the outline of the hand on the card.
5. As you breathe in through your nose, imagine the breath filling your body with calmness and peace.
6. Start at the base of the thumb on the card, and with your finger or a pen, gently trace along the outline of the hand, following the curves and lines.
7. Coordinate your breathing with the tracing motion, inhaling as you move along and exhaling as you pause or change direction.
8. As you trace, notice the sensations in your finger and hand, and stay present in the moment.
9. If your mind starts to wander, gently bring your focus back to the tracing and the rhythm of your breath.
10. Continue tracing the hand outline for a few minutes, allowing yourself to feel grounded and connected to the movement.
11. When you're ready to finish, take a final deep breath, exhale slowly, and appreciate the stillness and tranquility within you.

Take a moment to notice how you feel after practicing the hand tracing meditation. You might feel more relaxed, focused, or in touch with your body and breath.

 

Activity #2: Finger Breathing Exercise

Objective: Practicing deep breathing and relaxation by focusing on each finger of the hand using a hand breathing meditation card.

Materials Needed: Hand breathing card 

Instructions:

1. Sit comfortably and place your hand on a flat surface.
2. Hold your hand breathing meditation card next to your hand.
3. Take a deep breath in through your nose, feeling the air filling your lungs.
4. As you exhale slowly through your mouth, focus your attention on your thumb.
5. With each breath, imagine that you are sending calmness and relaxation to your thumb.
6. Take a few breaths to fully relax your thumb before moving on to the next finger.
7. Repeat the process, directing your breath and relaxation to each finger of your hand, one by one.
8. As you breathe out, imagine any tension or stress leaving your finger, allowing it to become loose and at ease.
9. Continue this finger breathing exercise until you have focused on each finger individually.
10. After completing all the fingers, take a moment to appreciate the overall feeling of relaxation and peace in your hand.
11. If you like, you can repeat the exercise or spend additional time on any finger that needs extra attention.
12. When you're ready to finish, take a final deep breath, exhale slowly, and express gratitude for your hand and its ability to bring calmness and comfort.

 

Activity 3: Hand Gestures with Breath

Objective: Combining hand gestures and deep breathing to promote mindfulness and focus using a hand breathing meditation card. 

Materials Needed: Hand breathing card

Instructions:

1. Sit comfortably and hold your hand breathing meditation card in front of you.
2. Take a few deep breaths to center yourself and relax.
3. Focus your attention on the outline of the hand on the card.
4. As you inhale deeply through your nose, slowly raise your own hand and mirror the hand gesture on the card.
5. As you exhale through your mouth, slowly lower your hand back down, following the outline of the hand on the card.
6. Repeat this motion, coordinating it with your breath, inhaling as you raise your hand and exhaling as you lower it.
7. As you perform the hand gesture, imagine that you are inhaling positive energy and exhaling any negativity or tension.
8. Take your time with each breath and movement, allowing yourself to be fully present in the moment.
9. Continue this hand gesture and breath coordination for a few minutes, enjoying the flow and rhythm it creates.
10. If your mind starts to wander, gently bring your focus back to the hand gesture and the sensation of your breath.
11. When you're ready to finish, take a final deep breath, exhale slowly, and appreciate the sense of calm and mindfulness you have cultivated.
12. Take a moment to notice how you feel after practicing the hand gestures with breath. You might feel more centered, focused, or connected to your body and breath.

Remember, these activities with the hand breathing meditation card are meant to help you relax, focus, and embrace the power of your own hand and breath. Enjoy the journey of self-discovery and mindfulness as you explore these practices.

 

Infinity Breathing Card ♾️

Activity #1: Infinity Breathing Visualization

Objective: Practicing deep breathing and relaxation using an infinity breathing meditation card.

Materials Needed: Infinity breathing card 

Instructions:

1. Find a comfortable and quiet place to sit or lie down.
2. Hold your infinity breathing meditation card in front of you.
3. Take a moment to observe the infinity symbol on the card, noticing its smooth and continuous shape.
4. Take a deep breath in through your nose, imagining that you are tracing the first loop of the infinity symbol.
5. As you breathe in, slowly follow the path of the loop with your eyes or your finger, feeling a sense of calmness and peace.
6. Pause briefly at the center point where the loops intersect and hold your breath for a second or two.
7. Now, exhale slowly through your mouth, tracing the second loop of the infinity symbol.
8. Imagine that as you exhale, any tension or worries are leaving your body, flowing away with the outward breath.
9. Repeat this process of breathing in and out, following the loops of the infinity symbol, for a few more cycles or as long as you like.
10. Take a moment to notice how your body feels after practicing infinity breathing. You might feel more relaxed, centered, or in tune with your breath.

Remember, you can use your infinity breathing meditation card whenever you want to take a moment to breathe deeply and find inner calm.

 

Activity #2: Silent Counting Breaths

Objective: Practicing mindfulness and focused breathing using an infinity breathing meditation card.

Materials Needed: Infinity breathing card 

Instructions:

1. Sit comfortably and hold your infinity breathing meditation card in front of you.
2. Take a deep breath in and out to settle your mind and body.
3. Focus your attention on the infinity symbol on the card, noticing its shape and the continuous flow.
4. Inhale deeply through your nose and silently count "one" in your mind.
5. Exhale slowly through your mouth and count "two."
6. Inhale again, counting "three," and exhale, counting "four."
7. Continue this pattern of silent counting with each breath, allowing your breaths to be smooth and natural.
8. If your mind wanders, gently bring your attention back to the counting and the infinity symbol on the card.
9. Aim to count up to a certain number, like ten or twenty, or continue for as long as you like.
10. When you're ready to finish, take a final deep breath, exhale slowly, and let go of the counting.
11. Take a moment to notice how you feel after practicing silent counting breaths. You might feel more focused, calm, or present in the moment.

 

Activity #3: Partner Infinity Breathing

Objective: Practicing synchronized breathing and connection with a partner using an infinity breathing meditation card.

Materials Needed: Infinity breathing card and A partner or friend

Instructions:

1. Sit facing your partner, each of you holding an infinity breathing meditation card.
2. Take a moment to align your breathing and find a comfortable rhythm together.
3. Both of you focus your attention on the infinity symbol on your cards.
4. Inhale deeply together, following the path of the first loop of the infinity symbol.
5. Pause briefly at the center point, feeling a sense of connection with your partner.
6. Exhale slowly, tracing the second loop of the infinity symbol simultaneously.
7. Repeat this synchronized breathing, inhaling and exhaling together, following the loops of the infinity symbol.
8. As you continue, you may notice your breaths becoming more harmonized and in tune with each other.
9. Allow the shared rhythm of your breaths and the infinity symbol to create a sense of connection and unity.
10. Continue the partner infinity breathing for a few more cycles or as long as you both feel comfortable.
11. When you're ready to finish, take a final deep breath, exhale slowly, and appreciate the shared experience and connection you have created.

Remember, these activities with the infinity breathing meditation card are meant to help you relax, find focus, and cultivate a sense of inner peace. Enjoy the journey of exploring your breath and embracing mindfulness.

 

Heart Breathing Card ♥️

Activity #1: Heart Visualization

Objective: Practicing deep breathing and visualization using a Heart breathing card.

Materials Needed: Heart breathing card

Instructions:

1. Find a quiet and comfortable place to sit or lie down.
2. Hold your Heart breathing card in front of you or place it on your chest.
3. Take a few deep breaths to relax and settle into a calm state.
4. Focus your attention on the heart shape on the card or on your own heart.
5. As you inhale deeply through your nose, imagine that you are breathing in love, kindness, and warmth into your heart.
6. Visualize your heart filling with the beautiful qualities associated with love and compassion.
7. Pause briefly at the top of your breath, feeling the love and warmth expanding within you.
8. As you exhale slowly through your mouth, imagine that you are releasing any negative or stressful emotions from your heart.
9. Visualize these emotions leaving your body with each exhale, creating space for more love and positivity.
10. Repeat this process of breathing in love and exhaling negativity for a few more breaths or as long as you like.
11. Take a moment to notice how your body and mind feel after practicing heart visualization. You might feel more peaceful, open-hearted, or connected to feelings of love and compassion.
12. Remember, you can use your Heart breathing card whenever you want to take a moment to focus on love and nurture the goodness within you.

 

Activity #2: Heartbeat Synchronization

Objective: Practicing deep breathing and mindfulness by synchronizing your breath with the rhythm of your heartbeat using a Heart breathing card.

Materials Needed: Heart breathing card

Instructions:

1. Sit comfortably and hold your Heart breathing card in front of you.
2. Close your eyes or keep them softly focused on the card.
3. Take a few deep breaths to center yourself and bring awareness to your heartbeat.
4. Place your hand gently on your chest, feeling the gentle thumping of your heart.
5. As you inhale deeply through your nose, imagine that your breath is connecting with your heartbeat.
6. Exhale slowly through your mouth, feeling your breath and heartbeat aligning in a peaceful rhythm.
7. Continue breathing in this synchronized pattern, inhaling as your heart beats and exhaling as your heart rests.
8. As you breathe, visualize the heart on the card pulsating in harmony with your own heartbeat.
9. If your mind starts to wander, gently bring your focus back to your breath and the rhythm of your heartbeat.
10. Stay in this state of breath and heartbeat synchronization for a few minutes or as long as you like, embracing the calmness and connection it brings.
11. When you're ready to finish, take a final deep breath, exhale slowly, and appreciate the steadiness and vitality of your own heartbeat.
12. Take a moment to notice how you feel after practicing heartbeat synchronization. You might feel more present, relaxed, or attuned to the rhythm of your body.

 

Activity #3: Loving-Kindness Meditation

Objective: Cultivating feelings of love, compassion, and kindness using a Heart breathing card.

Materials Needed: Heart breathing card

Instructions:

1. Find a comfortable and quiet place to sit.
2. Hold your Heart breathing card in front of you or place it on a nearby surface.
3. Take a few deep breaths to relax and center yourself.
4. Focus your attention on the heart shape on the card or on your own heart.
5. As you inhale deeply through your nose, imagine that you are breathing in love and kindness.
6. As you exhale through your mouth, imagine that you are sending out love and kindness to yourself and others.
7. Repeat this pattern of inhaling love and exhaling kindness for a few breaths, allowing the feelings to expand within you.
8. Now, visualize someone you care about, such as a family member or friend, in your mind's eye.
9. Send feelings of love and kindness to that person as you continue breathing.
10. Picture the love and kindness flowing from your heart, filling the space around you and reaching the person you're visualizing.
11. Expand your circle of love and kindness by envisioning more people in your life, one by one, and sending them love and kindness.
12. Finally, bring your focus back to yourself and send love and kindness to yourself, recognizing your own worthiness and value.
13. Continue this practice of loving-kindness meditation for a few minutes or as long as you like, feeling the warmth and compassion growing within you.
14. When you're ready to finish, take a final deep breath, exhale slowly, and express gratitude for the love and kindness that resides in your heart.
15. Take a moment to notice how you feel after practicing loving-kindness meditation. You might feel more connected, compassionate, or filled with a sense of love.

Remember, these activities with the Heart breathing card are meant to help you cultivate feelings of love, compassion, and mindfulness. Embrace the power of your own heart and the beautiful qualities it holds.