If your child gets nervous before school, tests, or speaking in class, you’re not alone. Many parents ask “How can I help my child manage anxiety?” or “What can I do when my child gets nervous at school?” The good news is that there’s a simple, effective tool children can use anywhere — their breath.
Breathing techniques for kids are one of the easiest ways to help them calm their body and mind, whether at school, at home, or in everyday life.
Why Breathing Helps Children Stay Calm
When a child feels anxious, their body goes into “fast forward” — heart racing, shallow breathing, and a churning stomach. Simple breathing exercises slow everything down, sending a signal to the brain that it’s safe to relax. This not only reduces nerves in the moment but also builds confidence over time.
A Breathing Technique for Kids to Try
Parents can practice this easy “4–4 method” with their child:
1. Inhale slowly through the nose for four counts.
2. Hold for just a second.
3. Exhale gently through the mouth for four counts.
4. Repeat three or four times.
Practicing at home makes it second nature — so when nerves show up at school, they already know what to do.
Everyday Situations Where Breathing Helps
Children can use calming breath before:
• Answering a question in class.
• Taking a test or spelling quiz.
• Walking into a new classroom or social setting.
• Performing in sports or school plays.
How Martial Arts Reinforces This Skill
In martial arts classes, breathing is more than relaxation — it’s part of training. Children learn how to control their breath to stay calm, focused, and confident even under pressure. This regular practice helps them carry those same strategies into school and everyday challenges.
Parents often notice that children who train in martial arts handle nerves better, concentrate more, and bounce back from stressful situations more quickly.
Helping children manage nerves is about giving them the right tools. Teaching them a simple breathing exercise is something they can use anytime, anywhere. And when combined with activities like martial arts, these techniques become lifelong habits for building calmness, confidence, and resilience.
If you’d like to learn more about how martial arts supports children’s focus and confidence, why not try a free trial class at Absolute Martial Arts in Carshalton, Caterham, North Cheam, or Ewell?