Most of us never think twice about how we breathe. It just happens — in and out, thousands of times a day. But the way we breathe matters. Research shows that slowing the breath, especially through the nose, can transform how our bodies and brains function. And for children, whose nervous systems and learning pathways are still developing, the benefits are even greater.

Here are 10 surprising reasons to slow your breathing down — backed by science and with simple ways to bring it into daily life.

1. Calms anxiety and big emotions

Slow breathing reduces the body’s “fight or flight” response and activates the parasympathetic nervous system, which helps children feel safe. A 2017 study showed that people practising slower breathing felt calmer, with lower levels of anxiety and emotional arousal. Other research has found that children can learn these skills quickly and use them on their own, even saying things like, “Help me find my breath, Mummy.”

2. Boosts stamina and oxygen delivery

When you slow your breathing down, your lungs work more efficiently. At 12 breaths a minute, adults take in about 6 litres of air, but only 4.2 litres reaches the alveoli (the tiny sacs where oxygen is absorbed). At 6 breaths a minute, around 5.1 litres reaches the alveoli — nearly 20% more oxygen reaching the bloodstream, just by slowing the breath.

That extra oxygen means children (and adults) tire less quickly. Instead of getting “out of puff” after a few minutes of running around, they can keep going for longer — whether in the playground or in sport. A student at the Royal Ballet School received breath coaching after finding herself short of breath during rehearsals and experiencing some anxious feelings. By practising slower, nasal breathing throughout her day, not just in dance class, she improved her breathing control, alleviated all symptoms and noticed a huge difference in her endurance and stamina on stage.

3. Strengthens the heart

Breathing slowly balances the autonomic nervous system and reduces strain on the heart. In a 2006 clinical trial, people who practised slow breathing lowered their blood pressure more than those who simply relaxed. A 2009 study showed that three months of daily practice improved heart rate and blood pressure regulation in people with hypertension. Better breathing habits during the day, result in less sleep distrubances for children and support healthy heart development.

4. Helps balance blood sugar

Slow breathing improves circulation and supports the body’s stress response, both of which are linked to glucose control. A 2017 Nature study found that breathing exercises improved artery function and oxygen delivery in people with type 1 diabetes, while other trials showed improved blood sugar levels and HbA1c in people with type 2 diabetes after regular diaphragmatic breathing practice.

5. Supports deep sleep

Slow breathing before bed helps the body shift into “rest and digest” mode by stimulating the vagus nerve and increasing melatonin. The key isn’t just slowing the breath — it’s extending the exhale, which signals safety and calms the nervous system.

For very young children, this can be as simple as breathing in for a count of 1 and out for a count of 2. As they grow, the rhythm can gently extend to in for 2, out for 4.

This type of slow, steady breathing quiets a busy mind, reduces bedtime restlessness, and helps both adults and children drift into deeper, more restorative sleep. Families often find that making it a playful routine, like blowing out candles or pretending to sigh like Susie Sloth, makes bedtime calmer for everyone.

6. Improves focus and memory

When breathing slows, the vagus nerve is stimulated and heart rate variability (HRV) improves. This has a knock-on effect on brain function. A 2006 Belgian study showed that vagus nerve stimulation enhanced memory and decision-making. Other research confirms that nasal breathing in particular boosts brain activity linked to learning and emotional regulation.

7. Builds emotional resilience

Children who practise slow breathing learn to steady themselves in stressful situations. A 2017 review found that slow breathing improves HRV, baroreflex sensitivity, and autonomic balance — all markers of resilience. Put simply: kids who can control their breath have a built-in tool to handle playground squabbles, tests, or the big feelings that overwhelm them.

8. Supports immune function

Nasal breathing (rather than mouth breathing) increases nitric oxide levels in the body, which has antiviral, antibacterial, and antifungal properties. A 2003 study found nitric oxide concentrations are 5–20 times higher in nasal breathing compared with mouth breathing. Slow nasal breathing and gentle breath holds can boost this effect, supporting children’s defences against everyday bugs.

9. Reduces stress reactivity

When children (or adults) get stressed, breathing often becomes fast and shallow. Slow nasal breathing works in the opposite way — it tells the body “you’re safe.” This doesn’t just lower stress in the moment; over time, it changes baseline stress reactivity. That means calmer classrooms, fewer tantrums, and more space for positive connection at home.

10. Activates the brain for learning

Slow nasal breathing has been shown to activate areas of the brain linked to learning, memory, and emotional awareness. By giving the brain more oxygen and engaging the prefrontal cortex, children are better able to concentrate, process new information, and regulate their emotions. In other words, slowing the breath doesn’t just calm the body — it sharpens the mind for learning.

Slow breathing is simple, free, and always available. Whether it’s bedtime, a moment of overwhelm, or preparation for learning, the breath is a tool children can carry with them for life. With just a few minutes of practice each day, parents and teachers can help children unlock calmer bodies, sharper minds, and stronger resilience — one breath at a time.

School workshops available for all ages. Inspirational workplace wellness sessions taking place around the country.

Get in touch to learn simple tools to integrate this practise into daily life and start feeling these benefits yourself & seeing the results in those around you.

References

   •   Bernardi et al. (2006). Slow breathing reduces blood pressure and enhances baroreflex sensitivity.

   •   Rosenzweig et al. (2009). Slow breathing training lowers blood pressure and improves autonomic function.

   •   van de Borne et al. (2006). Vagus nerve stimulation enhances memory and decision-making.

   •   Zaccaro et al. (2017). Slow breathing improves HRV and autonomic balance.

   •   Hagman (2008). Dysfunctional breathing patients report anxiety more frequently than asthma patients (56% vs 24%).

   •   Courtney (2011). Dysfunctional breathing often associated with anxiety, fatigue, and breathlessness.

   •   2017 Nature study. Slow breathing improved vascular function and oxygen delivery in type 1 diabetes.

   •   2019 Pakistani study. Diaphragmatic breathing reduced blood sugar and HbA1c in women with type 2 diabetes.

   •   2003 study. Nasal nitric oxide 5–20 times higher in nasal vs mouth breathing.

   •   2019 study. Slow breathing improved sleep quality in chronic insomnia.

   •   Experimental EEG study. Slow breathing reduced anxiety and improved brainwave activity compared to fast breathing.