A super easy breathing technique that can be done anywhere!

Have your child learn this breathing exercise by tracing the outline of their fingers as they breathe in and out – or they can trace around the hand on our resource.

About this resource

The Finger Tracing Breathing Technique is a simple and effective exercise that helps children regulate their breathing and reduce stress or overwhelm. By combining deep breathing with the physical act of tracing the outline of their fingers, children can easily practice this technique anywhere, whether at home, school, or in any other environment.

Instructions:

• Find a comfortable seated position. Encourage your child to sit up straight with their feet flat on the ground and their hands resting on their lap.
• Begin by taking a few slow and deep breaths together, inhaling deeply through the nose and exhaling through the mouth. This helps to relax the body and prepare for the exercise.
• Explain to your child that they will be tracing the outline of their fingers with their opposite hand while coordinating their breath with each movement – or if they prefer, they can follow the arrows on our hand for guidance.
• Starting with the thumb, inhale slowly and deeply while tracing up the side of the thumb. Encourage your child to focus on the sensation of their finger as they trace.
• As they reach the top of the thumb, have your child pause for a brief moment and hold their breath. Exhale slowly and completely as they trace down the other side of the thumb, completing one full breath cycle.
• Continue this pattern with each finger, inhaling while tracing up and exhaling while tracing down.
• Encourage your child to maintain a steady and relaxed breathing rhythm throughout the exercise, taking their time with each inhale and exhale.
• They can repeat the finger tracing breathing exercise for as many cycles as they need to feel calm and grounded.

Benefits:

• Deep breathing: The Finger Tracing Breathing Technique encourages deep, diaphragmatic breathing, which activates the body's relaxation response and helps reduce stress.
• Mind-body connection: By combining the physical act of tracing fingers with intentional breathing, children develop a stronger mind-body connection, building self-awareness and promoting mindfulness.
• Portable and accessible: This technique can be practised discreetly anywhere, providing children with a tool to manage stress whenever they need it.
• Calming and distracting: The rhythmic movement of tracing the fingers and focusing on the breath helps to calm the nervous system, promoting a sense of grounding and relaxation.

The Finger Tracing Breathing Technique is a simple and portable exercise that combines deep breathing with the physical act of tracing the outline of the fingers. By practising this technique, children can regulate their breathing, reduce stress, and feel more calm. Encourage your child to use this technique whenever they feel stressed or overwhelmed, whether at home, school, or in any other setting.