Slow breathing is one of the most reliable ways to calm the body. When we breathe out slowly, our heart rate tends to slow and our body relaxes. The trouble is that "take a deep breath" can feel abstract to kids, especially when they are upset.
Coloring gives breathing something to hang on to. These exercises combine the two.
Breath before each color
Every time your child picks up a new color, they take one slow breath: in through the nose for a count of three, out through the mouth for a count of four. Simple, and over a whole page it adds up to a lot of calm breathing.
Stroke breathing
Color one slow stroke while breathing in, and another while breathing out. This works best on big spaces. The coloring rhythm matches the breath rhythm, and both slow down.
Shape breathing
Trace the outline of a shape slowly with a finger or crayon:
- Circle breathing. Breathe in going halfway around, breathe out going the rest of the way.
- Square breathing. Breathe in along one side, hold along the next, breathe out along the third, hold along the fourth.
- Wave breathing. Trace a wavy line, breathing in going up and out going down.
Sea creatures are full of waves and curves: Trace Then Color: Fish, Sea Creatures and More works beautifully for wave breathing.
Blow-out breathing
Before starting, hold up fingers like birthday candles and blow each one out slowly. Then start coloring.
Smell the flower, blow the candle
Pretend to smell a flower (breathe in slowly), then blow out a candle (breathe out slowly). Do three before coloring and three after.
Rainbow breath
Color one stripe of a rainbow for every slow breath. Seven stripes, seven breaths. Unicorn manes are great for rainbow breathing: Trace Then Color: Unicorn Animals.
Teach breathing when calm
Like any calming strategy, breathing works best if kids practice it when they are already calm. Make color-and-breathe part of a normal coloring session, so that when big feelings come, the routine is familiar. See mindful coloring for kids for a five-minute practice.
Tips for success
- Breathe with them. Kids copy adults.
- Keep it short. Three to five breaths is plenty for little ones.
- Make it playful. Silly breaths, like a dragon’s fiery breath, are fine too.
- Do not force it. If breathing frustrates a child, just color.
Why it works
Slow exhaling is linked with the parasympathetic nervous system, the body’s "rest and digest" mode. Coloring adds focus and rhythm. Together they give kids a concrete, repeatable way to feel calmer.
Questions parents ask
How young can kids learn breathing exercises?
Kids as young as 3 can do simple ones like smelling the flower and blowing the candle.
My child breathes too fast during these exercises. Is that OK?
Slow the count down and model it yourself. With practice, breaths get slower.
Can older kids do color and breathe?
Yes. Older kids and teens can use longer counts and more detailed pages.
About Kevin Coulston
Kevin Coulston is a cartoonist and member of the National Cartoonists Society who has written and illustrated more than 100 drawing, tracing and coloring books for kids, including the Trace Then Color series. Meet Kevin or browse all his books on FirstArtBooks.com.
