Breathing Buddy Exercise

A Simple Co-Regulation Art Hack for Children and Adults

Who this activity supports

Shadow teachers, educators, parents, and neurodiverse children or adults often look for practical ways to support emotional regulation without adding pressure. The Breathing Buddy exercise offers a calm, body based approach which fits easily into classrooms, therapy rooms, and home routines.

This activity works well during moments of stress, emotional overload, or transition, and also as a daily regulation practice.

What is a Breathing Buddy

A Breathing Buddy is a soft object placed on the belly to guide slow breathing. The gentle rise and fall gives a clear visual cue for the breath. Pairing breathing with touch and sight supports co regulation and helps the nervous system settle.

Materials Needed

Keep materials simple and accessible.

One paper bag with a drawn face
OR
One stuffed toy or soft object
One marker

No special equipment required.

Step by Step Instructions

Step 1: Prepare the Buddy

Draw a simple face on the paper bag using a marker. If using a soft toy, no drawing needed.

Step 2: Get Comfortable

Sit back or lie down in a safe, quiet space. Invite the child or learner to choose a position which feels supportive.

Step 3: Place the Buddy

Place the buddy gently on the belly.

Step 4: Breathe Together

Slow breath in through the nose. Watch the buddy rise.
Slow breath out through the mouth. Watch the buddy fall.

Allow the buddy to guide the rhythm. Adults breathe alongside the child to support co regulation.

Why This Supports Co Regulation

Co regulation happens when a calm presence supports another person through emotional stress. The Breathing Buddy brings three elements together:

Visual focus through the rising and falling buddy
Body awareness through belly breathing
Shared rhythm when an adult breathes along

This combination supports safety signals in the body and reduces emotional intensity during big feelings.

When to Use This Activity

During emotional meltdowns or shutdowns
Before sleep or rest time
After school or therapy sessions
During classroom transitions
As a daily regulation routine

Adults also benefit from using this practice for self regulation.

Tips for Shadow Teachers and Educators

Model the breathing first without instructions
Use neutral language such as “let’s watch the buddy together”
Keep sessions short and pressure free
Allow the learner to stop when needed

Consistency matters more than duration.

Making It Neurodiversity Affirming

Avoid forcing eye contact or strict breathing counts. Follow the learner’s pace. The goal stays connection and regulation, not performance.

Choice, predictability, and shared calm form the foundation of this activity.

Try It Today

The Breathing Buddy exercise fits into everyday life with minimal preparation. Use it with a child, a learner, or yourself during moments when regulation feels hard.

Save this activity, share it with someone who supports emotional needs, and return to it whenever calm support is needed.