Ways to Introduce Mindful Breathing to Your Students
Three Mindful Breaths
Sit up straight and tall … feet flat on the floor. Place your hands (palms down or palms up) on your desk or on your lap. Focus on a point on the floor or on your desk. Or, close your eyes. Focusing on the breath, we will take three breaths … breathing in through the nose and out through the nose to the count of 8. Breathe in - 2 - 3 - 4 - 5 - 6 - 7 - 8. Breathe out - 2 - 3 - 4 - 5 - 6 - 7 - 8. Breathe in - 2 - 3 - 4 - 5 - 6 - 7 - 8. Breathe out - 2 - 3 - 4 - 5 - 6 - 7 - 8. Breathe in - 2 - 3 - 4 - 5 - 6 - 7 - 8. Breathe out - 2 - 3 - 4 - 5 - 6 - 7 - 8. Wiggle your fingers. Wiggle your toes. Open your eyes. |
Happy Breathing
Sit up straight and tall … feet flat on the floor. Place your hands (palms down or palms up) on your desk or on your lap. Focus on a point on the floor or on your desk. Or, close your eyes. Focusing on the breath, we will take three breaths … breathing in through the nose and out through the nose to the count of 8. The first breath will be normal … in 8, out 8. The second breath will be in 8 like normal, but as you breathe out, relax your neck & shoulders. The third breath will be in 8 like normal, As you breathe out, smile. You can smile normally, fake the smile, or force the smile (pencil or finger between your teeth.) Your brain will not be able to distinguish between the three, but it will make you feel happier. Breathe in - 2 - 3 - 4 - 5 - 6 - 7 - 8. Breathe out - 2 - 3 - 4 - 5 - 6 - 7 - 8. Breathe in - 2 - 3 - 4 - 5 - 6 - 7 - 8. Relax - 2 - 3 - 4 - 5 - 6 - 7 - 8. Breathe in - 2 - 3 - 4 - 5 - 6 - 7 - 8. Smile - 2 - 3 - 4 - 5 - 6 - 7 - 8. Wiggle your fingers. Wiggle your toes. Open your eyes. |
Square Breathing
Sit up straight and tall … feet flat on the floor. Place your hands (palms down or palms up) on your desk or on your lap. Focus on a point on the floor or on your desk. Or, close your eyes. We will take three breaths, breathing in through the nose and out through the nose to the count of 4. Imagine a square. As we breathe in, we will trace up one side of the square. We will hold the breath for 4 counts, and trace the top of the square. As we breathe out, we will trace down the opposite side of the square. We will hold the breath for 4 counts, and trace the bottom of the square. Let’s begin. Breathe in - 2 - 3 - 4. (Trace up side of square.) Hold - 2 - 3 - 4. (Trace top.) Breathe out - 2 - 3 - 4. (Trace down side of square.) Hold - 2 - 3 - 4. (Trace bottom.) Repeat at least two more times. Wiggle your fingers. Wiggle your toes. Open your eyes. Square Breathing Poster |
Double-Down Breathing - v1
We will use diaphragmatic (or belly) breathing for this mindful breathing technique. Belly breathing involves full, languid breaths where you deeply exhale and inhale to receive the full extent of oxygen your bodies need. Although newborns automatically engage in diaphragmatic breathing, by the time most people hit 10 years old, they have already lost the habit. Most people make a habit of thoracic breathing. Thoracic breathing is that shallow, ineffective breathing pattern that uses upper chest muscles and largely ignores the diaphragm. People who use thoracic breathing take 15-22 breaths per minute. People who use belly breathing take 5-8 breaths per minute. Belly breathing more fully supplies your body with the oxygen it needs. Thoracic breathing can result in increased anxiety, as well as headaches, fatigue, irritability and muscle tension. Sesame Street Video - Common & Colbie Caillat - "Belly Breathe" with Elmo As you breathe in, your stomach should inflate first … like a balloon. Then the air fills up your lungs. Breathing out, you deflate your lungs first and then your stomach. We will be breathing in through the nose to the count of 4 and out through the nose to the count of 8. Sit up straight and tall … feet flat on the floor. Place your hands (palms down or palms up) on your desk or on your lap. Focus on a point on the floor or on your desk. Or, close your eyes. Let’s begin … Breathe in -2 -3 -4. Out -2 -3 -4 -5 -6 -7 -8. Breathe in -2 -3 -4. Out -2 -3 -4 -5 -6 -7 -8. Breathe in -2 -3 -4. Out -2 -3 -4 -5 -6 -7 -8. Wiggle your fingers. Wiggle your toes. Open your eyes. Note: As you practice this breath, you will want to increase the exhale. For example …Breathe in for 4 counts and out for 12, 16 or more. |
Double-Down Breathing - v2
We will use diaphragmatic (or belly) breathing for this technique. As you breathe in, your stomach should inflate first. Then, the air fills up your lungs. Breathing out, you deflate your lungs first and then your stomach. We start by breathing in through the nose to the count of 2 and out through the nose to the count of 2. Each inhale will be 2 counts, and we will increase our exhale by 1. Sit up tall … feet flat on the floor. Place your hands (palms down or palms up) on your desk or on your lap. Focus on a point, or close your eyes. Let’s being … Breathe in -2. Breathe out -2. Breathe in -2. Breathe out -2, -3. Breathe in -2. Breathe out -2, -3, -4. Breathe in -2. Breathe out -2, -3, -4, -5. Repeat sequence 2-3 times. Wiggle your fingers. Wiggle your toes. Open your eyes. |
Breathe in Calm
We will use diaphragmatic (or belly) breathing for this technique. As you breathe in, your stomach should inflate first. Then, the air fills up your lungs. Breathing out, you deflate your lungs first and then your stomach. Breathe in through the nose to the count of 4 and out through the nose to the count of 4. With each inhale, we will breathe in one positive thought. With each exhale, we will breathe out one negative thought. Sit up tall … feet flat on the floor. Place your hands (palms down or palms up) on your desk or on your lap. Focus on a point, or close your eyes. Let’s begin … Breathe in calm. Breathe out anxiety. Breathe in strength. Breathe out weakness. Breathe in confidence. Breathe out worry. Breathe in hope. Breathe out the past. Breathe in kindness. Breathe out hurt. Breathe in wisdom. Breathe out ignorance. Breathe in peace. Breathe out conflict. Breathe in acceptance. Breathe out doubt. Breathe in joy. Breathe out stress. Wiggle your fingers. Wiggle your toes. Open your eyes. |
Setting Intentions - v1
Sit up straight and tall … feet flat on the floor. Place your hands (palms down or palms up) on your desk or on your lap. Focus on a point on the floor or on your desk. Or, close your eyes. Imagine a picture of yourself in your mind and set the following intentions for yourself. You can not give away something that you do not have. May I be filled with kindness. May I be safe. May I be happy and healthy. May I feel peaceful. Now imagine a picture of someone who is easy for you to care about, and set the following intentions for that person. May you be filled with kindness. May you be safe. May you be happy and healthy. May you feel peaceful. Now imagine a picture of someone you don’t know very well, and set the following intentions for that person. May you be filled with kindness. May you be safe. May you be happy and healthy. May you feel peaceful. Now imagine a picture of a community to which you belong. This community can be your classroom, your school, your state or the entire world. Set the following intentions for that community. May we be filled with kindness. May we be safe. May we be happy and healthy. May we feel peaceful. Wiggle your fingers. Wiggle your toes. Open your eyes. |
Setting Intentions - v2
Sit up straight and tall … feet flat on the floor. Place your hands (palms down or palms up) on your desk or on your lap. Focus on a point on the floor or on your desk. Or, close your eyes. Begin your breathing. Imagine a picture of yourself in your mind and set your intention. I want to be happy and kind today. I want to be healthy and strong. I want to feel content. I want to feel calm. Now, imagine a picture of someone else, and set your intention: I hope you are strong and healthy. I want you to feel peaceful, safe and content. I hope you have what you need and feel loved. Now, imagine a picture of your community, and set your intention: I hope you’re happy and have what you need. I hope you feel strong and healthy. I hope you feel loved and valued. I hope you feel content and calm. Wiggle your fingers. Wiggle your toes. Open your eyes. Take one more breath. |
Tranquil Breathing
Sit up straight and tall … feet flat on the floor. Place your hands (palms down or palms up) on your desk or on your lap. Place the tip of your tongue just behind your upper front teeth; keep it there through the entire exercise. Focus on a point on the floor or on your desk. Or, close your eyes. Let’s begin . . . Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight. Breathe in -2 -3 -4. Hold -2 -3 -4 -5 -6 -7. Breathe out -2 -3 -4 -5 -6 -7 -8. Repeat Wiggle your fingers. Wiggle your toes. Open your eyes. |
Breathe - Relax
We will use diaphragmatic (or belly) breathing for this technique. As you breathe in, your stomach should inflate first. Then, the air fills up your lungs. Breathing out, you deflate your lungs first and then your stomach. Sit up tall … feet flat on the floor. Place your hands (palms down or palms up) on your desk or on your lap. Focus on a point, or close your eyes. Let’s begin … Breathe in -2 -3 -4. Breathe out -2 -3 -4. Breathe in -2 -3 -4. As you breathe out, bring your right ear to your right shoulder. Breathe in -2 -3 -4. Breathe out -2 -3 -4. Breathe in -2 -3 -4. As you breathe out, bring (roll) your chin to your chest. Breathe in -2 -3 -4. Breathe out -2 -3 -4. As you breathe in, bring your head back to center. Breathe out -2 -3 -4. Breathe in -2 -3 -4. Breathe out -2 -3 -4. Breathe in -2 -3 -4. As you breathe out, bring your left ear to your left shoulder. Breathe in -2 -3 -4. Breathe out -2 -3 -4. Breathe in -2 -3 -4. As you breathe out, bring (roll) your chin to your chest. Breathe in -2 -3 -4. Breathe out -2 -3 -4. As you breathe in, bring your head back to center. Breathe out -2 -3 -4. (Repeat as many times as wanted.) Wiggle your fingers. Wiggle your toes. Open your eyes. |
Alternate Nostril Breathing
(Nose Yoga) Sit up straight and tall ... feet flat on the floor. Holding your right hand in front of your face, begin by using your thumb to close off your right nostril. Inhale slowly and deeply (but gently) through your left nostril. Now close off the left nostril with your ring finger while removing your thumb from your right nostril. Exhale slowly through your right nostril. Inhale slowly through your right nostril. Now close off the right nostril with your thumb again while removing your ring finger from your left nostril. Exhale slowly and gently through your left nostril. This completes one round. Begin at step 1 again by inhaling through your left nostril, and on you go. |
Sphere Breathing
AKA Balloon Breathing Sit up straight and tall … feet flat on the floor. Pretend you are holding a balloon in both hands. Make sure your fingertips are touching, and relax your elbows. As you inhale, gently pull your fingers apart so there’s plenty of space between your fingers. Feel that long cool inhale. As you exhale, slowly bring your fingers back to gently touch. Repeat steps 1 and 2 for two more breaths. Now close your eyes. Repeat step 1 (inhale). Repeat step 2 (exhale) and notice if you can bring your fingers back together precisely. Repeat steps 5 and 6 for two more breaths. Wiggle your fingers. Wiggle your toes. Open your eyes. Adapted from "3 Mindful Breathing Activities for Classroom Transitions" by Betsy Hanger |
Dissolve a Thought
Sit up straight and tall … feet flat on the floor. Place your hands (palms down or palms up) on your desk or on your lap. Focus on a point on the floor or on your desk. Or, close your eyes. Focusing on the breath, we will take three breaths … breathing in through the nose and out through the nose to the count of 4. Imagine that each thought you have is a cloud above your head. Each time you breathe in, notice the cloud. Each time you breathe out, allow that cloud to dissolve. Breathe in - 2 - 3 - 4 and imagine the cloud above your head. Breathe out - 2- 3 - 4 and allow the cloud to dissolve. Breathe in - 2 - 3 - 4 and imagine another cloud above your head. Breathe out - 2- 3 - 4 and allow the cloud to dissolve. Breathe in - 2 - 3 - 4 and imagine one more cloud above your head. Breathe out - 2- 3 - 4 and allow the cloud to dissolve. Wiggle your fingers. Wiggle your toes. Open your eyes. Adapted from: "A Mindful Minute: 3 Fun Mindfulness Exercises For Kids" By Renee Jain, GoZen - Huffington Post |
4 - 3 - 2 - 1 Breathing
When you notice a strong emotion . . . Sit up straight and tall. Get grounded. Focus on your breath … inhaling and exhaling slowly and deeply. (4) Find four blue or green objects in your surroundings. When you have found them, focus again on your breath. (Pause for two breaths.) (3) Shift your attention and notice three sounds outside of the space you are in. Do you notice people talking? Birds chirping? Wind blowing? When you have identified three sounds, focus again on your breath. (Pause for two breaths.) (2) Shift your attention and notice two sounds inside the room. When you have identified two sounds, focus again on your breath. (Pause for two breaths.) (1) Take one more breath. Breathe in slowly and deeply. Breathe out slowly. Adapted from: "4,3,2,1: Reorienting Studentsʼ Attention to Manage Difficult Emotions" By Argos Gonzalez - Mindful Schools |