By Melissa Meyer, DNP, PMHNP
Have you ever watched your child go from calm to chaos faster than you can say “chicken nuggets”? One moment, they’re playing peacefully with blocks. The next, the blocks are flying through the air like missiles in a toddler uprising.
First of all, deep breath… you’re not alone. Big feelings are part of growing up, and while we can’t always stop the storm, we can teach our kids how to ride the waves—and breathe through them like magical little pros.
Let me introduce you to two of my favorite friends: Unicorn Breaths and Dinosaur Roars. They’re not toys (though feel free to draw them, name them, or turn them into puppets!). These are imaginative breathing exercises that help children calm their bodies, focus their minds, and express their feelings safely.
Let’s break them down.
🦄 Unicorn Breaths: Calm & Sparkly Focus
Imagine a unicorn trotting through a magical meadow. She sparkles with every step and leaves a trail of glitter wherever she goes. She’s not in a rush—she’s graceful, peaceful, and wise.
Unicorn Breaths are slow, soft breaths we take when we want to feel calm and in control. I teach kids to do this by pretending they’re blowing glitter into the air.
✨ Try it Together:
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Sit with your child and ask them to imagine they’re holding glitter in their hands.
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Say: “Take a deep breath in through your nose… now blow the glitter gently into the sky… shhhhhh.”
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Repeat 3–5 times.
Bonus tip: Add your own “sparkle hands” and jazz fingers to make it fun!
This kind of breathing helps slow the heart rate, relax the body, and shift your child out of “meltdown mode” and into “mindful magic” mode. It also works great right before bedtime or during homework struggles.
🦖 Dinosaur Roars: Letting It Out—Safely
Now let’s flip the script. Sometimes kids feel like they have a volcano bubbling up inside them. That’s where Dinosaur Roars come in. This isn’t about quiet or calm—it’s about healthy expression.
Dinosaurs were BIG and LOUD and POWERFUL—just like feelings! Especially anger or frustration. But here’s the trick: we don’t want to hide those feelings, we just need to help our little ones roar safely.
🗣️ Try it Together:
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Ask your child to stand like a T-Rex: feet wide, arms bent, ready to roar.
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Say: “Take a deep breath in through your nose… now ROAR into the pillow like a mighty dinosaur!”
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Use a pillow, blanket, or even a plastic cup to roar into (so you don’t scare the cat).
Let them roar a few times. Then guide them gently back to Unicorn Breaths. This teaches kids that we can go from release to recovery, just like adults do when we take a walk or vent to a friend.
🌈 Why This Works (And When to Use It)
You don’t need to be a therapist, teacher, or yogi to help your child with emotional regulation. What you do need is a few playful tools in your back pocket—ones that speak your child’s language.
Both Unicorn Breaths and Dinosaur Roars give kids permission to:
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Feel without shame
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Express without punishment
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Regulate without even realizing they’re learning a life skill
🕒 Great Times to Use These Exercises:
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Right before school (to shake off nerves)
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After a sibling spat (to calm the storm)
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At bedtime (to relax their busy brains)
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During homework frustration (to reset the mood)
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When you need to reconnect without yelling
💗 A Note from Melissa
As a pediatric mental health nurse practitioner (and lifelong lover of glitter, Disney movies, and kids with big feelings), I want you to know this:
You’re doing amazing.
Your child isn’t “too much.”
And every time you pause, breathe, or roar with them—you’re building connection and resilience that will last a lifetime.
So next time the feelings get wild, invite a unicorn and a dinosaur into your home. Let them guide your child through the big stuff, one breath (or roar) at a time.
You’ve got this. And if you ever need help, Hazelwood is here—sparkles and all.
About Melissa Meyer, DNP, PMHNP
Melissa Meyer is a Doctor of Nursing Practice and board-certified Pediatric Psychiatric Mental Health Nurse Practitioner who brings imagination, empathy, and clinical expertise to her work with children and families. With a love for playful metaphors, sparkly visuals, and Disney-inspired emotional wisdom, Melissa specializes in helping neurodiverse and sensitive kids build resilience, confidence, and self-awareness. Her approach blends evidence-based care with child-friendly mindfulness, creative expression, and collaborative parent support—making mental health both accessible and magical for every family she serves.
About Hazelwood Mental Health
Hazelwood Mental Health provides compassionate, structured care for individuals navigating anxiety, depression, trauma, and life transitions. Our approach blends clinical excellence with deep respect for each person’s story—offering therapy, psychiatric support, and integrative wellness practices. Rooted in the belief that structure creates freedom, Hazelwood is a safe space where healing is both practical and profound.