A Very Simple Calming Breathing Technique for All Ages

pink rose from tanna's back yard

Looking for a way to calm yourself or help your child calm himself. Try this very simple breathing technique. What makes it a bit different is that it is extremely simple and tries  to incorporate your memory of a pleasant sight and smell. And most of all it is Simple, Simple, Simple. And I have decided so many times those are the things we can remember easily if we are feeling stressed and over the top.

Here is my version of this simple technique:


1. Visualize a beautiful rose. Or you could imagine a rose garden if you wanted. Maybe your favorite color of rose or roses. (If you are explaining to a child, you might say “Think about a beautiful rose.”)

2. Take a deep breath and smell your rose. (Remember the wonderful smell of a rose and keep this in mind as you are breathing in your rose.)

3. Hold the wonderful smell for a few moments. (This would be at the top of your incoming breath. Hold in that great smell, enjoying it.)

4. Let your breath come out with a sigh or just naturally as you think of your rose.

5. Continue smelling roses until you feel calmer.


Alternatives to the Rose:

  • You can of course use any flower that you love and that you like the smell of.
  • You can also choose another sight that has a pleasant smell that you particularly like. This might be the ocean and the smell of the ocean OR it might be trees in a forest and the smell of a forest. This of course will be an individual thing as to what fits for you.

You might consider if you want to do the rose as your “calming anchor” to make sure you on purpose smell some roses outside or at a flower market and breath in their fragrance and do this exercise to build in a memory.

I have decided you never know where you might pick up a good idea. In this case, I was watching the movie, Danny Collins. There is a part where his young granddaughter is having trouble calming herself. Danny’s granddaughter has a diagnosis of ADHD.  The father tells her to remember her rose and then he walks his daughter through a similar kind of exercise that I have added to a bit.  I always want to give credit to sources that inspire or plant a seed for an idea for me.

I wish you the best in finding your own special rose or rose garden!



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