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  • Writer's pictureGHF CAT Team

Mindful Breathing

Updated: Apr 8, 2020

Use deep breathing activities to help your body feel relaxed and calm.

What you’ll need: Just yourself!

What’s it for?

This activity helps us focus on our breathing. Focusing on taking deep breaths can help us feel calmer when we are anxious or excited.

Check In:

Notice how you’re feeling right now. Close your eyes and notice what’s going on inside your mind and body.

  • How are you feeling?

  • What are you thinking?

  • How does your body feel?


  • With all of these breathing activities, make sure you stop if you feel uncomfortable or you feel dizzy! Do each activity one or two times, and then take a break before moving onto the next one.

Box breathing:

  • Draw a four sided box in the air with your finger.

  • Breathe in as you draw side 1.

  • Hold your breath as you draw side 2.

  • Breath out as you draw side 3.

  • Hold as you draw side 4.

  • Try drawing the box as slowly as feels comfortable.

Shell Breathing:

  • Do you know the sound that a shell makes when you hold it up to your ear, like the ocean going in and out? Put your hands over your mouth and copy that sound.

Five-finger starfish breathing:

  • Hold your hand in front of you with the fingers stretched out like a starfish

  • Point at your ‘starfish’ with the other hand and trace up and down each finger

  • Breathe in and out as your finger moves up and down the other hand

Balloon breathing:

  • Hold your hands in front of your face, as though you are holding something between your palms

  • Take a deep breath in

  • As you breathe out, pretend you are blowing up a balloon that you are holding between your hands and arms

  • How big can you make your balloon? Can you stretch your arms out to the side?

Extra Activity: You might like to put some calming music on in the background, or find a cozy place to sit where you feel comfortable.

When you’ve finished your deep breaths, ask yourself the following questions:

  • Can you feel your breathing go faster when you are excited or worried?

  • Do you feel your breathing slow down when you are calm or sleepy?

  • Which was your favourite breathing activity?

  • When might it be useful to take a deep breathing break?

  • What other images could we use to help us remember to take deep breaths?


Take a moment to notice how you are feeling at the end of this activity. Did you discover anything surprising? What can you take away to make you feel better about yourself from this activity?

If you would like to, share something about your experience with this activity with someone you live with! Ask the person who looks after you to send us an email if you have any questions or comments about the activity, or would like to send us any pictures ( Don't forget to subscribe for more fun CAT activities!

Created by Heather Dingle © March 2020


Creative Art: None

Psychological Area: Emotional Wellbeing, Attention & Hyperactivity, Mindfulness

These activities could be done by children of all ages, but some may need the support of their parent or carer to read the instructions or complete the activity safely.

This website was made by CAT Corner to help you explore your feelings through fun creative arts activities. The people using the website and the people responsible for them need to make sure they stay safe (full disclaimer on About page).

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