Yoga · Breathing · Relaxation

Balloon and bumblebee breathing

Two gentle breathing games: slowly fill and empty an imaginary balloon in the belly, then hum like a bumblebee on the out-breath, ending in a quiet rest.

Sit tall, hands on the bellyT
Start / 5
Time
6 min
Players
1–30
Age
U4+
Area
Mat per person
Equipment
matsfolded blankets or blocks to sit onsmall soft toy per child (optional)chairs (optional)

Setup

  1. Everyone sits cross-legged on the mat, on a folded blanket, or on a chair, tall but relaxed and facing the teacher.
  2. For younger children, give each a small soft toy to use later as a 'breathing buddy' on the tummy.
  3. Explain that anyone who feels dizzy goes back to ordinary breathing. Anyone with asthma or another breathing or heart condition follows their health professional's advice and keeps any reliever nearby.

How it runs

  1. Balloon breath: rest both hands on the belly. Breathe in through the nose and feel the balloon gently fill under the hands; breathe out slowly through the nose or softly pursed lips and let it shrink. Five rounds with no pause at the top.
  2. Big balloon: on the in-breath, sweep the arms up and out into a round balloon shape above the head; on the out-breath, float them back down to the belly. Five rounds, each at their own pace.
  3. Bumblebee breath (Bhramari): breathe in quietly through the nose, then breathe out with a low, soft 'mmmm' hum, lips closed and teeth slightly apart. Notice the buzz in the lips and face. Five hums.
  4. Older children and adults may rest the fingertips lightly on the small flaps in front of the ears while humming, pressing nothing. Keeping the hands in the lap is an equally good choice.
  5. Lie back with the breathing buddy on the belly and watch it ride up and down for ten easy breaths.
  6. Roll onto one side, pause, and come up to sitting slowly. Ask one or two people which breath felt calmest for them.

Coaching points

  • A balloon fills slowly and never pops: the breath stays quiet and comfortable.
  • No holding the breath at the top or the bottom; one breath flows into the next.
  • Keep the shoulders soft as the arms lift; the belly does the breathing.
  • Hums are low and gentle, not a contest for the loudest bee.
  • Count aloud in a slow, calm voice for younger groups.

Common mistakes

  • Gulping big, fast breaths and feeling light-headed.
  • Hitching the shoulders up to the ears on the in-breath.
  • Pushing the fingers into the ears during the hum.
  • Stretching the out-breath until it feels strained.

Say it: “Fill the balloon, float it down, then buzz.”

Make it harder

  • Let the out-breath become a little longer than the in-breath, staying comfortable.
  • Hum with the eyes closed and notice where the buzz feels strongest.
  • Follow ten bumblebee breaths with a minute of quiet sitting.

Make it easier

  • Do balloon breath lying down from the start, with the soft toy on the belly.
  • Three rounds of each breath instead of five.
  • Breathe out with a soft 'haaa' through the mouth if humming feels strange.

Reviewed by the Sportdify coaching team.