Breathe with me | Mindful Breathing

ASD‑friendly rainbow breathing printable — a calming, visual breathing exercise to support self‑regulation and emotional control in SEND or early years.

This Rainbow Breathing Activity worksheet is a beautifully designed, printable visual tool that helps children practice mindful breathing in a fun and accessible way. Using the colours of the rainbow, this breathing exercise guides children to breathe in and out slowly while tracing or imagining the arcs — making self‑regulation engaging, calming and structured.

What’s Included
A high‑resolution PDF breathing worksheet / poster
Rainbow arcs in each colour to guide inhaling and exhaling
Simple instructions and prompts for guided breathing
Design suitable for A4 printing, laminating or displaying in a calm-down corner

Who This Resource Is For
Children with ASD / SEND / neurodivergent learning needs
Early Years (EYFS) and KS1 learners
Teachers, teaching assistants, SEN staff, and therapists
Parents, carers, and school support staff for self-regulation and wellbeing activities
Anyone wanting a visual tool for mindfulness and emotion regulation

How to Use It

1. Guided breathing: Ask children to trace the colours of the rainbow with their finger (or imagine doing so) — breathing in on one arc, out on the next.
2. Mindful movement: Combine with arm movement: lift arms to form a rainbow as you breathe in, then lower them as you breathe out, mimicking the rainbow shape.
3. Calm-down corner: Display on a wall or laminate on a board where children can reach and use during moments of high emotion.
4. Routine integration: Use before transitions (e.g. before going outside or after play) to help children reset their energy.
5. Reflection: After doing the breathing, ask children (if age-appropriate) how they feel — more relaxed, calmer, less tense etc.

Why It’s Helpful
Encourages deep, mindful breathing — a proven strategy for emotional regulation.
Provides a clear, visual guide that helps make breathing exercises concrete and accessible.
Engages sensory and visual learners through the use of colour and structure.
Supports self-regulation skills: children learn a calming strategy they can use independently.
Easy to use in a variety of settings: classroom, calm corner, therapy, or at home.

Practical Tips & Extensions
Laminate the sheet for repeated use — works well as a dry‑wipe board.
Demonstrate arm breathing: Have children move their arms in a rainbow arc as they breathe in and out, matching the visual.
Use with sensory supports: Pair with soft music, a calm-down mat or a visual timer.
Make it part of a breathing toolkit: Include this with other breathing techniques like 5-finger breathing or star breathing.
Introduce gradually: Teach the breathing exercise in short sessions, then build to using it independently.