Balloon Belly Breathing
A childcare setting is the perfect place to introduce mindfulness and meditation techniques to little ones. One of the most important things to teach children is to regulate their breathing, this can be done through the activity “Balloon Belly Breathing”, as you help children use their imagination to visualise their belly as a balloon, making them feel calm and centred.
What do you need?
- A quiet space
- Soft background music (optional)
Steps:
Set the Scene
Gather the children in a circle, either seated on the floor or lying down if space allows. Let them know that they are going to take a few moments to calm their bodies and minds by breathing like a balloon!
Explain the “Balloon Belly”
Ask the children to place their hands on their bellies. Explain that when they take a big breath in, they should feel their belly get big like a balloon filling with air. When they breathe out, the “balloon” will get smaller.
Practice Deep Breathing Together
Guide the children through a few rounds of breathing:
- Inhale slowly through the nose for a count of four, imagining their belly growing big like a balloon.
- Exhale gently through the mouth for another count of four, feeling their belly go back down as if the balloon is emptying.
Mindful Imagery
As they breathe, encourage the children to imagine a colourful balloon in their favourite colour. Ask them to picture it expanding and deflating with each breath.
Reflection
After a few breaths, invite the children to share how it felt to imagine their belly as a balloon. Did they feel relaxed, happy, or calm? Remind them they can do “Balloon Belly Breathing” any time they feel nervous or upset to help themselves feel calm.
This simple exercise is a great introduction to mindfulness and helps young children develop emotional awareness and self-regulation skills!