BREATHE Grounding Exercises 

INSTANT DOWNLOAD

A gentle grounding resource for tweens and teens

When emotions feel big — stress, worry, frustration, overwhelm — young people need simple tools that help their bodies slow down and their minds feel steady.

BREATHE. Grounding Exercises is a thoughtfully designed collection of full-page breathing and grounding practices created to support tweens and teens as they pause, breathe, and reconnect with a sense of calm and safety.

This resource uses clear, child-centred language and body-based techniques to support emotional regulation without pressure, performance, or expectation.

These exercises are not about making feelings disappear.
They are about helping young people notice their breath, feel grounded in their bodies, and build confidence in navigating emotions — even when feelings remain.

What this resource supports

• Emotional regulation and self-soothing

• Grounding during anxiety, stress, anger, or overwhelm

• Body awareness and interoception

• Calm transitions at home, school, or support settings

• Preventative emotional wellbeing (“daily emotional vitamins”)

What makes this resource different

• Full-page guided practices (not quick prompt cards)

• Trauma-aware, developmentally appropriate language

• No demand to “calm down” or “fix” emotions

• Designed to work alongside real feelings, not against them

• Suitable for repeated use and independent practice

Young people are gently invited to pause and notice — not to suppress or control their emotions.

What’s included

A collection of illustrated grounding and breathing exercises, including practices such as:

• Balloon Breathing

• Cloud Breathing

• Tree Breathing

• Butterfly Breathing

• Mountain Breathing

• Shield Breathing

• Heart Breathing

• Anchor Breathing

• Rainbow Breathing

Each page includes:

• A simple body-based set-up

• Two clear breathing steps

• Permission-based, reassuring language

• Calm, age-appropriate illustrations

Age range

Designed for tweens and teens (approximately ages 8–15), with flexibility for younger or older users who benefit from visual, guided regulation tools.

Ideal for use in

• Homes and families

• Classrooms and calm corners

• SEN and inclusion settings

• Therapy and counselling spaces

• Youth groups and community settings

Pages can be used individually, displayed as posters, or revisited as part of a daily calm routine.

Created with care

This resource reflects best practice in:

• child and adolescent mental health

• emotional development

• trauma-informed care

• preventative wellbeing

It is designed to support emotional resilience while respecting each young person’s internal experience.

Format

• Digital PDF

• Instant download

• No physical product will be shipped

Paper Size

• Designed in A4 (210 × 297 mm)

• Easily scalable to US Letter (8.5 × 11 in)

• Works beautifully on tablets and digital devices

BREATHE. Grounding Exercises
Supporting tweens and teens to pause, breathe, and feel steady — one gentle moment at a time.