How Breathwork Builds Confidence in Kids (Not Just Calm)

When we talk about breathwork for children, most people think only of calm. And breathwork is amazing for soothing stress, anxiety, and calming the mind. But there’s so much more happening under the surface. It’s also a powerful tool for building confidence, self-awareness, and resilience. And it is worth noting certain breathwork practices can also be energizing rather than calming, and really help with focus.

The science behind breath = confidence

Emerging research shows that regular breath and mindfulness practices help kids with emotional regulation and resilience. For example, a Stanford-led study found that after two years of mindfulness training—including breathwork—children slept an average of 74 minutes longer per night, with significant gains in REM sleep(elementalrhythm.com, verywellmind.com).

Another trial using simple breathing exercises like “smell the flower, blow out the candle” significantly lowered heart rate and improved respiratory sinus arrhythmia (RSA)—a key marker of calm and stress resilience(mindful.org). When children feel emotionally balanced, they naturally feel more confident in who they are.

Learning control = believing in themselves

Breathwork teaches kids that they can influence how they feel. By guiding their breath, they learn:

• “I can choose to calm down.”
• “This is my tool and I can use it anytime.”

That sense of autonomy creates confidence.

In my experience as a family yoga teacher, I’ve seen children as young as four suddenly pause before reacting, say how they are feeling and ask for what they need (can we do candle breathing together for example). Not because someone told them to calm down. Because they chose to feel grounded. It’s pure belief in their own power.

Playful breath = real-world resilience

Kids learn best when they’re having fun, enjoying themselves and really feeling a part of these practices (by meeting them where they are and not just telling them what to do).

In my classes and at home, we play games, practice playful ways of exploring calm and we repeat calming practices often.

This is the reason why my 7 year old who was losing his mind all the way to school one morning, not wanting to go, was able to pause and ask me if we could practice one of our breathing practices together before he went in. He was tuned into how he felt and he was able to know what would be helpful to him in that moment. If I had forced this or if I was trying to teach him this practice for the first time, it would not have had the same effect.

Breath builds emotional awareness

Breathwork also teaches children to notice what’s happening inside their own bodies. They learn to detect when they’re anxious, angry, or tired and take aligned action. This self-awareness is a major component of emotional intelligence, regulation skills and self-esteem.

A bedtime example

On the first night I introduced bedtime breathwork with my child—just two minutes of belly breathing with a teddy – I was amazed. My child’s breathing slowed, their body softened, and they just looked so relaxed. And that night, they fell asleep much earlier than usual. And my first child always took sooo long to fall asleep, I would literally sit with an actual hair dryer for the white noise (I was desperate! haha).

Moments like that do so much more than calm them. It teaches them that they have the power, they have the tools. It all comes from within.

And that builds lifelong confidence.

---

How to add confidence-building breath to your life

Here are three easy ways to start:

1. Play together: Make breathwork part of your daily routines. Use a teddy on the belly, imagine you have a balloon belly, or make silly snoring noises to make regulation fun.
2. Lead softly: Do the breathwork with them. Show them it works. Model consistency.
3. Talk about it: After the practice ask how that made them feel. Encourage reflection, you could even draw a picture after or ask which practices they like best and why. Celebrate their choice and their calm.

---

🎁 Want to start a breathwork practice with your child?

Download my free guide, 5 Must-Know Breathing Practices for Kids. These playful tools are designed to support emotional regulation and build confidence—helping your child step into big feelings and big life… knowing they can handle it.

👉 Grab it here Breathe Together for Calm and Confidence

---

Watch Next: