A cartoon of Ash, a non-binary child in a teal superhero suit and mask, with a teal and white breath swirl circling around them and a purple starry night background.

Superhero Breathing Pattern Demonstrations & Variations

The four breathing patterns below are our foundational breaths which are introduced in the My Friend Breath Picture Book.

We recommend learning these breathing patterns by watching these demonstration videos before reading the book to a child and playing say-and-do.

Our virtual Superhero Club Playground contains these breaths, as well as an additional twelve superhero breathing patterns, each with a different focus emotion.

Connecting a breathing pattern to an emotion empowers adults and children with a shared strategy they can use to help change the way they are feeling, anytime, anywhere.

A cartoon image of a blue, sad butterfly, inside a thin blue circle outline with a white background.

The Butterfly Breath

    1. Instead of using your hands, bring your heels together on the ground and turn out your feet. Then tap with your toes as you breath.

    2. Use only one hand to do the tapping action, on your chest or anywhere else on your body.

    3. Close your eyes as you breath to focus your attention inwards.

A cartoon image of a red, mad kettle, inside a thin red circle outline with a white background.

The Kettle Breath

    1. Try doing the breathing pattern with either a loud or a soft exhale.

    2. Make your hands into fists as you inhale. Then release your fists and shake out your hands as you exhale.

    3. Hold your breath for a moment at the top of the inhale, and relax your shoulders and face. Then exhale and pause to relax for a moment at the bottom, before inhaling the next breath.

A cartoon image of a purple, scared starfish inside a thin purple circle outline with a white background.

The Starfish Breath

    1. Instead of tracing your opposite hand, trace your finger up and down your arm, or leg.

    2. Practice the tracing as a visualization, imagining tracing the sides of a star.

    3. Use your eyes to trace up and down as you breath. Try adding a nodding movement of the head or keep your head still and only move your eyes.

A cartoon image of a yellow, happy bumblebee inside a thin teal circle outline with a white background.

The Humming Breath

    1. Place your hands in the middle of your chest to feel the hum vibrate in your heart.

    2. Try humming loudly and then try humming softly.

    3. Create your own humming song using high and low humming sounds.

Swipe to explore all 16 of our superhero breathing patterns!

Each piece of equipment in a playground, such as a slide, swing, or climbing frame, offers a child a different playtime experience and helps them to develop their gross motor skills and physical fitness.

In the same way, each of our superhero breathing patterns in our Superhero Club Playground offers a child a different playtime experience, and helps them to develop their emotional fitness skills.

Learn more about each feeling focus and its corresponding superhero breathing pattern below!

  • My Friend Breath Superhero Breathing Pattern The Wombat Breath to support children to release frustration

    Feeling Focus - Frustration

    An angry outburst of frustration can be challenging - for everyone!

    The wombat breath makes releasing feelings of frustration super empowering and super fun. Try it together today!

  • My Friend Breath Superhero Breathing pattern the flat tyre breath for when a child is feeling silly and excited need to calm down

    Feeling Focus - Excited or Silly

    How do you help to calm an excited or silly child?

    With our quirky superhero breathing pattern that makes releasing excess energy loads of fun. We know this breathing pattern will quickly become a favourite for both kids and adults.

  • My Friend Breath Superhero Club Membership Badge

    Feeling Focus - Anxious or Afraid

    Looking for a way to help a child who is anxious or afraid?

    Introducing a child to this special superhero breathing pattern will help give them the courage to handle any situation and feeling that comes their way.

  • My Friend Breath Superhero Breathing pattern for when a child feels upset to help better feelings come their way

    Feeling Focus - Upset

    What can you do to help a child when they feel upset?

    Empowering a child with this superhero breathing pattern gives them a simple strategy they can use to help themselves feel better when they are upset, hurt or sick.

  • My Friend Breath Superhero Breathing pattern for when a child is having trouble focusing on the task at hand

    Feeling Focus - Confused

    It can be uncomfortable to feel confused. All too often we give up and let confusion stop us from figuring out the problem.

    This superhero breathing pattern has a unique way of helping to untangle a confused mind, so a child can seek help, ask questions, and work through their confusion in a calm manner.

  • My Friend Breath Superhero Breathing pattern for when a child is overwhelmed by anger to help calm their mad feelings

    Feeling Focus - Joy

    Invite the energy of joy into your day and experience the sparkles of happiness it brings into every cell of your mind and body.

    This superhero breathing pattern combines the power of the breath with the joy of laughter to trigger the release of endorphins, which are a natural mood-boosting chemical. Help your child to experience this magical feeling and its many joyful benefits.

  • My Friend Breath Superhero Breathing pattern for when a child is feeling worried

    Feeling Focus - Worried

    A stomach ache before school, a headache before a test. Sound familiar?

    This superhero breathing pattern empowers a child with a way to help calm their mind and body, and release any aches or pains associated with feelings of worry.

  • My Friend Breath Superhero Breathing pattern for when a child is feeling disappointed

    Feeling Focus - Furious

    Movement and breath combine to release furious feelings from the body and mind.

    The actions in this superhero breathing pattern, along with the power of the breath, help a chid to shift their furious energy in a super fun way.

  • My Friend Breath Superhero Breathing pattern for when a child is feeling tired

    Feeling Focus - Low Energy or Tired

    Looking for a fun way to power up your child’s mind and body, so they feel invigorated, focused and ready for action?

    This superhero breathing patterns provides a natural energy boost, making a child feel more alert and ready to tackle tasks or get back in the game.

  • My Friend Breath Superhero Breathing pattern for when a child is feeling shy or nervous

    Feeling Focus - Shy or Nervous

    Is your child sometimes shy or nervous, especially in a social situation?

    Teaching your child this subtle yet super effective breathing pattern will help them to release their fearful energy and be more confident and at ease in any situation.

  • My Friend Breath Superhero Breathing pattern for expanding a child's experience of gratitude

    Feeling Focus - Grateful

    Discover how giving thanks can make your child feel happier!

    Expressing gratitude supports a child’s emotional well-being, as well as boosts their self esteem. This superhero breathing pattern helps to amplify good feelings in a child’s mind and body and is a wonderful way to start or end the day.

  • My Friend Breath Superhero Breathing pattern for a child is bored and restless

    Feeling Focus - Overwhelm

    The busyness of our daily lives can often lead to feelings of overwhelm, for both kids and adults!

    This superhero breathing pattern is a quick relaxation hack that can help to diffuse an emotional meltdown triggered by overwhelm.

  • My Friend Breath Superhero Breathing pattern the butterfly breath for when a child is feeling sad

    Feeling Focus - Sad

    Sadness can often make kids feel alone. You can help a child learn how to navigate through this uncomfortable emotion using the power of their breath.

    This gentle self-soothing superhero breathing pattern is a simple and effective way for a child to let go of their sad feelings.

  • My Friend Breath Superhero Breathing pattern the kettle breath for when a child is feeling mad

    Feeling Focus - Mad

    Feeling mad often leads to behaviour outbursts that can be very challenging and uncomfortable for all involved!

    This breathing pattern is a quick and effective way to help a child release mad feelings from their mind and body and return to calm.

  • My Friend Breath Superhero Breathing pattern the starfish breath for when a child is feeling scared

    Feeling Focus - Scared

    One of the greatests gifts you can give is the gift of calm - especially to a scared child!

    Teaching a child how to use this superhero breathing pattern to help soothe their scared feelings is a skill they will use for life!

  • My Friend Breath Superhero Breathing pattern the humming breath for when a child is feeling calm to help happy feelings come their way

    Feeling Focus - Calm to Happy

    Let’s help all kids to experience the joy of feeling happy by teaching them this delightful breathing pattern.

    The more a child practices this superhero breathing pattern when they are calm, the more empowered they will become to help happy feelings to come their way.

Learn more about the Superhero Club Playground

We love our amazing community of superheroes!

It is a joy to share the magic of the breath with children, families, schools, and communities around the world.

We are grateful to do so through our My Friend Breath resources, as well as in-person, and virtual author visits.

Join us as we celebrate our amazing superhero community!

My Friend Breath Community of Superheroes Childrens Mindfulness Activities