Helping Children Handle Big Emotions: Breathing Techniques and Coping Skills

Tantrums, tears, and shouting matches — big emotions are part of childhood. But for kids, feelings can sometimes feel overwhelming. Teaching children how to manage emotions with calm tools like breathing techniques and coping skills helps them build resilience for life.
This article explores why emotional regulation is important, how parents can support kids, and simple strategies that make calming down fun and achievable.
👉 Related reading: Teaching Kids Mindfulness: Breathing and Calm Practices for Children

Learning to manage big emotions helps children:

• Build self-control and resilience
• Reduce stress and anxiety
• Improve focus at school
• Strengthen relationships with peers and family

👉 Related reading: Why Kids Thrive on Routine: Building Structure to Reduce Stress

Breathing games make calming down simple and playful.

• Bubble breaths: pretend to blow bubbles slowly, watching them float away
• Shape breathing: trace a square or triangle with your finger, inhale on one side, exhale on the next
• Rainbow breath: stretch arms overhead in an arc while inhaling, lower them slowly while exhaling
• Counting breath: breathe in for 4, out for 4, repeat

Parent story
Sophia’s daughter used to scream when frustrated with homework. Sophia introduced “bubble breaths,” turning it into a playful game. Soon, her daughter began asking to “do bubbles” whenever she felt upset.
👉 Related reading: Nighttime Fears and Monsters: How to Comfort Your Child at Bedtime

Beyond breathing, children benefit from simple coping strategies:

• Movement breaks: jumping jacks, shadow boxing, or running in place release energy
• Calm corners: a cozy space with books, pillows, or toys for self-soothing
• Creative outlets: drawing, storytelling, or music to express feelings
• Achievement rituals: small stickers or stars for practicing coping skills consistently

👉 Related reading: Screen-Free Creative Play: Activities to Encourage Learning Without Electronics

• Day 1: Practice bubble breaths during a calm moment
• Day 2: Add a calm corner with favorite toys or books
• Day 3: Use shape breathing after a tantrum
• Day 4: Try a 2-minute family movement break when emotions rise
• Day 5: Introduce creative expression (drawing feelings)
• Day 6: Add rainbow breaths to bedtime routine
• Day 7: Celebrate with an achievement sticker for using a coping skill independently

Parent story
David’s 5-year-old often melted down before bed. By adding rainbow breaths and a calm corner routine, bedtime transformed from chaos into connection.

Big emotions don’t have to mean big battles. With playful breathing techniques, coping skills, and calm routines, kids learn that feelings are manageable. Parents gain peace of mind — and children gain tools they’ll use for life.
👉 Download our app to explore playful mini-workouts to release energy, fun achievement streaks, and calming walking meditations — helping kids turn big emotions into opportunities for growth.