Deep Breathing

Overview

This activity is designed to be used at the beginning or midway through a class that deals with emotionally challenging topics. Scientific studies have begun to demonstrate the benefits of controlled breathing to mental health struggles such as anxiety, PTSD, depression, ADD, and insomnia. Controlled breathing has impacts on the parasympathetic nervous system (slowing heart rate and digestion) and sympathetic nervous system (slowing the release of stress hormones like cortisol).

Useful for

Materials

Procedure

Share the purpose of the activity before you actually begin the exercise. For instance, “This is an activity that is meant to help students recharge and refocus their minds. Also, the activity is meant to bring calm in the face of challenging subject matter.” You might also mention that students can practice breathing exercises like this one on their own as a way to help them with anxiety or big feelings.
Give options. Not all students will be comfortable closing their eyes and fully embracing the activity. That is okay. They can attempt it with their eyes open, they can practice it very quietly, etc. Whatever is necessary for them to not feel self-conscious.
Shut off lights. The exercise should be done in a dim or almost fully dark classroom. Students may remain sitting at their desks, but having the room darker will allow them to feel less self-conscious and allow them to relax.
Protect all students in this activity. Offer options of how to participate, but underline that it is key that all students be still and silent, even if they choose to not participate in the breathing exercise.
Lead students through a breathing exercise. Teachers can read this deep breathing script aloud to the class or play one of the recommended videos.

Equity, Diversity and Inclusion

Adaptations and Examples

Useful Resources