5 Breathing Techniques for Your Daughter’s Well Being

Here at Athleta, helping women and girls realize their limitless potential is what we’re all about. Read on for some breathing techniques that will help your daughter feel calmer, stronger, and more confident, from teacher & mindfulness expert Emily-Jean Drevno of Your Mindful Child.


Our breath is a built-in tool that all of us have, and yet it is often overlooked or forgotten. Help your daughter learn to utilize her breath and connect with herself with these 5 easy techniques.

Technique #1: Lion Breath

Lion Breath is best practiced to help embody courage, confidence, and fearlessness. It also helps to clear the body of unwanted energy.

Here’s how to do it:

  1. Have your daughter sit on her shins and heels and take a deep breath in through her nose.
  2. She will lower her chest toward her thighs.
  3. Then, she will lay her forearms in front of her knees.
  4. Last, she will launch forward keeping her legs on the ground, arms pressing her upper body up (like in cobra or sphinx pose) and roar as she exhales through her mouth, sticking out her tongue as far as she can!

Technique #2: Rainbow Breath

Rainbow Breath helps open up the mind and visualize what we want to attract into our life. It also gives our spine a great stretch.

Here’s how to do it:

  1. Have your daughter sit cross-legged with her hands on her knees (facing up or down) and eyes closed. She will inhale through the nose and arch her back up while lifting her face to the sky. Then, exhale through her nose and round her back keeping the belly in and face towards the ground.
  2. Have your daughter repeat the above sequence 7 times, visualizing a new color of the rainbow with each breath. Or your daughter can pick her own favorite colors to visualize.

Technique #3: Joy Breath

Need to bring a little cheer into your daughter’s day?

Here’s how to do it:

  1. Have your daughter stand with her feet at hips-distance apart, keeping her knees soft and arms straight during the entirety of this technique.
  2. Inhale – your daughter will raise both arms up above her head.
  3. Exhale – as she lowers her arms to chest level.
  4. Inhale – as she opens her arms out wide to the side.
  5. Exhale – as she brings her arms back to the middle at chest level.
  6. Inhale – as she brings her arms back up over her head.
  7. Exhale strong and sharp with a “HAAAH” sound, bending her knees and swinging her arms down and behind her. Then, your daughter will swing her arms up as she inhales to begin another cycle.
  8. Repeat 3-5 times. Then have your daughter take a moment to notice how she feels… happy, clear, joyful, energized?

Technique #4: Bee Breath

Bee Breath relaxes and soothes the body. It’s great for an anxious tummy or worry-filled mind.

Here’s how to do it:

  1. Have your daughter breath in fully through her nose and then exhale out through her mouth making a buzzing sound like a bee.
  2. Make it more fun by counting how long your daughter can buzz for with one exhale.
  3. Encourage your daughter to keep her face and lips relaxed to feel the vibration of the sound she makes.

Technique #5: Bunny Breath

Try bunny breath if your daughter needs to clear her mind or let go of something that is no longer serving her. She will feel alert and ready to go when she’s done.

Here’s how to do it:

  1. Have your daughter sit on her shins with her back straight, lift her chest and broaden her shoulders across her back.
  2. Next, she will take three big sniffs in through the nose, one after the other, fully filling the lungs.
  3. Exhale long and slow through her mouth.
  4. Repeat 3-5 times.
You and your daughter will both benefit by connecting with your breath. Which of these techniques do you look forward to trying out with your daughter?

Read more from Emily-Jean here.


March 22, 2017 at 10:31 am

Breathing cues seem to be missing from Lion’s Breath. For those that are not familiar with this pranayama technique, this could be done improperly. Otherwise, great techniques. Can’t wait to try these with my granddaughters. Thanks

Emily-Jean drevno

March 23, 2017 at 11:45 am

Thank you, Cynthia! Breathing cues have been added. Have fun trying the techniques with your granddaughters!

Michelle C.

March 26, 2017 at 8:49 am

Did these with my 20 year old son. Wish we had this information years ago. Thank you.

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