Rainbow breathing gives a child something to do with their finger while they breathe: trace up and over one color of the rainbow while breathing in, and back along it while breathing out. It works for children as young as two, because the tracing does the counting for them.
What is on it
A large five-color rainbow with arrows showing where to breathe in and where to breathe out, plus a short instruction line and a tip for grown-ups. Five colors make five slow breaths.
Who it is for
Toddlers and preschoolers, roughly two to six, and older children who like something to trace. Because the finger sets the pace, it suits children who find counting hard or who get frustrated by instructions. Teachers often use it with a whole group at the end of recess, with every child tracing in the air.
How to use it
- Print it and tape it at a child's height, or laminate it so it can travel in a bag.
- Show your child once: finger at the start of the red arc, breathe in as you trace up and over, breathe out as you trace back.
- Move one color inward each breath until the rainbow is done.
- Use the same poster every time so the routine becomes automatic.
Tips
- Slow the tracing down rather than asking for "slower breathing"; the breath follows the finger.
- For older children, make the out-breath trace a little slower than the in-breath.
Keep going
Rainbow breathing is one of the techniques in our guide to breathing techniques by age, and it works well as one of the 10 breathing games for kids. For a hands-free version, try the free online breathing exercise.
US Letter, one page, full color (it also prints fine in black and white, and on A4 with "fit to page"). Free for home, classroom and therapy use; please share the link rather than re-uploading the file. More on our free tools and printables page.
