Regulation Rendezvous-- Breathing to Relax

Learning to control one’s breath can lower anxiety, support clear and focused thought, and assist in self-management of emotions. Today's Regulation Rendezvous will provide a variety of strategies for implementing deep breathing in your classroom. 

Best Breathing Techniques for Children

Deep, full breaths increase energy, bring calm to the mind and body, and help us to concentrate and focus. Teachers can teach deep breathing to students if they explain the breathing by using simple language that kids can understand and give them fun ways to practice.

Air Walk: 

Students lie on their backs, with legs straight and arms at the sides, looking up. Lift the right leg up, while also raising the left arm, as you inhale deeply. Exhale, as you bring each arm and leg down. Repeat by inhaling as you lift the left leg and right arm, then exhale down, and repeat on the other side.

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Pursed Lips Breathing

Teach students to inhale completely, then slowly exhale with a cup of milk and a straw. The emphasis should be on releasing the breath as slowly as possible. Instruct children to take a deep breath in, then slowly breathe it out through the straw, creating bubbles on top of the milk. Bubbles should be small and controlled, as opposed to creating a huge one that pops.

Belly Breathing

Help children visualize deep belly breathing by using a favorite stuffed animal. Children should lie on their backs, placing the stuffed animal on their belly. Instruct them to take a deep breath in, moving the animal up as high as possible. Then, ask them to exhale slowly, moving the stuffed animal as low as possible. Ask them to create “waves” with their breathing, bringing their animal for a ride, up on the inhale, down on the exhale. Focus on a smooth, steady ride for the animal.

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Breathing Folder

Our team has created a breathing folder to provide a visual for students to use when practicing their deep breathing. To use the folder, take the paper strip from the beginning pocket, follow the numbers as you inhale for 3 seconds and exhale for 6 seconds, then place the strip in the ending pocket. 

We love how ALIST teacher Emily Ottmar incorporated the breathing folder into her classroom calming sensory space.

Emily Ottmar
Stevenson Elementary, Mad River Local Schools

Other teachers also use the folder as a class-wide support at transitions after students have lined up or before starting a test. 

Breathing Apps

There are a variety of free and paid breathing apps available. 

Breathe2Relax (FREE)

Breathing Zone ($3.99)

Universal Breathing ($4.99)

Relax Lite (FREE)

Breathe, Think, Do with Sesame (FREE)

GoNoodle Breathing Videos

Did you know GoNoodle has a section dedicated to breathing videos? After signing in, click Categories at the top and then under the Movement Type heading click the Breathe button to find dozens of great options!

Two of our favorite GoNoodle Breathing videos are from the Empower Tools series. We love these because they provide students with visuals to help them focus when practicing their breathing. We have seen some teams even use a Hoberman Sphere in their classroom. 

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