Frame 220

ACTIVITY

HOME | LEARN | PRACTICE | ABOUT | COMMUNITY | VIDEOS | PERSONAL | RESOURCES

box breathing

breathing practice

INTRODUCTION

Box Breathing is an easy self-regulation tool which helps calm the body and refocus the mind during feelings of panic, stress, overwhelm, and worry. Practicing Box Breathing before bed may even help you sleep. This practice is beneficial in aiding hyperventilation and/or panic attacks as it helps the lungs regain a controlled, rhythmic breathing pattern. 

Practice Time:

2-5 minutes

Prep Time:

1 minute for introduction 

Mindfulness Skills:

Breath work, Self-regulation, Mind & body connection, Emotional awareness 

Supplies:

None! You may wish to use a Box Breathing visual on Youtube or draw a box on the board while engaging in this practice 

start (10)

Sitting with your back supported and your feet flat on the floor, begin by taking a breath in through your nose, slowly counting to 4. Feeling as the air enters your lungs and belly, causing them to expand.

start (14)

Hold your breath for 4 seconds, relaxing as best you can. 

start (15)

Slowly exhale through your mouth, counting to 4. 

start (14)

At the end of your exhale, hold for another 4 seconds.

start (17)

Repeat this breathing technique 3 times!

Reflection Questions:

  1. Do you think box breathing may be helpful in managing overwhelming feelings like stress and anxiety in your daily life? Are there other places besides in the classroom, can you see yourself using this technique?
  2. How did this practice make you feel physically? 
  3. How did this practice make you feel emotionally?