Colour visualisation breathing. Child breathes in their chosen colour and watches it fill their chest. They breathe out grey. Everything grey comes out. Abstract enough to be interesting, physical enough to actually slow the breath. No technique required. Just the colours.

How to do it

1"What's your favourite colour right now?" Whatever they say is exactly right.
2"Breathe it in slowly. Watch it fill your chest."
3"Now breathe out grey. Everything grey comes out." Simple, and it works.
4Five to eight breaths. Let them change colours whenever they want.

Variations

If they refuse to pick a colour: pick one yourself and breathe it audibly — "I'm breathing in blue" — without asking again. Most kids correct you with their own colour within a breath or two.
Let the breaths get slower and quieter instead of stopping outright — the last one trails into silence rather than a spoken end.

💡 Parent tip

If they can't pick a colour, say 'any colour that feels safe.' The choice isn't the point. The slow breath is.

What your child develops

Diaphragmatic breathing — visualisation naturally slows and deepens the breath
Directed imagination — gives the mind a concrete task instead of free-floating anxiety
Body awareness — noticing the chest fill and empty builds interoceptive skill