Simple Breathing Exercises to Calm Your Mind (Even with Kids Around)

Hey mama, I feel your pain. Anxiety doesn’t wait for the perfect moment to show up—it can hit right in the middle of a messy kitchen or a carpool line. There’s never a right moment for anxiety to creep in. It’s like it has a radar for the busiest, most overwhelming moments, right? 

But here’s the thing—you don’t need a totally calm space or tons of time to find a little peace and quiet down that busy mind. Just a few simple breathing exercises can ground you, even with kids around and chaos unfolding.

The following techniques are curated and therapist-approved for a quick and easy method to snap out of that mid anxiety attack. They’re great for squeezing into those “mom life” moments. 

And the best part? You can even make them fun for your little ones too, turning a tough moment into a calming family practice. 

So let’s dive in—you deserve these few moments of calm!

Breathing Exercise #1: The 4-4-4 Count

Let’s start with a classic: the 4-4-4 count. It’s super easy, and you can do it anywhere, no equipment needed.

Here’s how it goes:

• Inhale deeply for a count of 4.
• Hold your breath for  a count of 4.
• Exhale slowly for a count of 4.

Repeat this cycle about three or four times, focusing on the rhythm of your breath. With each breath you take, imagine you are bringing in more calm into your body, while each exhale is letting go of the tension.

Why It Works: This method helps you shift your focus from the noise around you to the steady beat of your breathing. It’s a great exercise to ground you and bring you back to the present moment. The more you train yourself (or your brain) to get back to the present moment, the less likely you are to have an anxiety “moment” again.

Kid-Friendly Tip: Get the kids involved by calling it “the dragon breath.” They can pretend to be a dragon inhaling powerfully and exhaling fire with control. It’s a fun way to help everyone take a breath and reset together! Plus, if your kids are involved, they get to learn a powerful toolkit for moments like these later in life. How cool is it that they’ll get to live life a little easier than us?

Breathing Exercise #2: The “Sigh It Out” Breath

Sometimes, all you need is a good, long sigh to feel a little better—and this exercise is just that, but with intention.

Did you know scientists have performed studies to confirm that sighing helps reduce stress in the body and improve mood? Here’s all of Huberman’s (neuroscientist at Stanford University) and Spiegel’s (director of The Center of Stress and Health at Stanford Medicine) results in a nutshell (and here’s the study published Jan. 17th in Cell Reports Medicine). 

Here’s how to do it:

1. Take a deep breath in through your nose, filling your lungs completely.
2. Then, let it all out in a long, exaggerated sigh through your mouth. Bonus points if it’s dramatic!
3. Repeat 2–3 times, or as many as you need.

Why It Works: A big sigh is like a pressure release valve for your nervous system. It helps loosen up tension in your chest and shoulders while sending a message to your brain that you’re safe to relax.

Kid-Friendly Tip: Turn it into a silly “lion roar” or “big bear sigh.” Invite your kids to join you and exaggerate the sound—chances are, it’ll turn into giggles, which is its own form of stress relief!

Breathing Exercise #3: 5-Finger Breathing

This one is perfect when you need something grounding and calming—and it’s so fun, your kids will love learning it too!

Here’s how to do it:

1. Hold one hand out in front of you, fingers spread wide.
2. Take your other hand and use your pointer finger to trace the outline of your outstretched hand.
3. As you trace up each finger, inhale deeply.
4. As you trace down each finger, exhale slowly.
5. Repeat until you’ve traced all five fingers.

Why It Works: Combining touch with breath helps anchor you in the present moment. It uses multiple senses and brings all of your attention on your fingers. The exercise is a great patience-learning tool too! Have your kids learn to trace their fingers and pace their breath before speaking anything that might be mean!

Kid-Friendly Tip: Make it fun by turning it into a “mountain climbing game.” Have your kids trace their hands while breathing along with you—or trace each other’s hands. It’s a sweet way to bring everyone into a calmer headspace together.

Breathing Exercise #4: Equal Breath (Balanced In and Out)

This exercise is all about finding balance—perfect for when you’re feeling frazzled and need a quick reset.

However, unlike the 4-4-4 breathing method, here you get to choose any number you’d like to count to and you skip the middle part where you hold your breath. 

Here’s how to do it:

1. Inhale slowly through your nose for a count of 4 (or whatever count feels comfortable for you).
2. Exhale through your nose for the same count.
3. Keep repeating, matching the length of your inhale and exhale for 3–5 rounds.

Why It Works: When your breath is balanced, it helps calm your nervous system and creates a sense of stability. It’s especially helpful when everything around you feels out of control. 

Kid-Friendly Tip: Call it the “matching game.” Encourage your kids to match your breathing count with their own. You can even add a hand motion, like counting on your fingers while inhaling and lowering them while exhaling, to keep them engaged.

This one’s so simple and grounding, you might find yourself using it throughout the day—as I like to call it “Anywhere, Everywhere Technique”.

Conclusion

And there you have it—four simple breathing exercises you can do anytime, anywhere, even with kids in tow. 

Whether it’s the 4-4-4 count, a satisfying sigh, tracing your hand, or balancing your breath, each one is designed to give you a quick moment of calm amidst the chaos.

Remember, these don’t have to be perfect. Even a single deep breath can make a difference in how you feel. 

So the next time anxiety sneaks up—whether in a messy kitchen or during the carpool rush—you’ll have a toolkit ready to help you breathe through it.

Why not try one today? See how it feels, and if it works for you, share it with your little ones or another mom who could use a moment of calm. Together, we can turn the most hectic days into ones with just a little more peace, one breath at a time.