Breathing Exercises for Self-Management

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Standards Addressed

• Self-Awareness: The ability to identify and manage emotions
• Self-Management: The ability to demonstrate skills to manage stress and anxiety

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Objective

Students will be able to identify and practice different breathing techniques as coping mechanisms to manage stress and emotions.

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Materials

• Computer or tablet (to view video in Lesson Plan)
• Notebook or computer for reflection
• Poster board & markers

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Assessment

Students can be assessed on:

• Classroom discussion / technique practice
• Reflection on the breathing techniques
• Explanation of the selected technique
• Poster

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Activating Prior Knowledge

Ask students: "What do you do when you feel overwhelmed?" Use the discussion to introduce the concept of coping mechanisms. List different types of coping mechanisms and explain that today’s focus will be on breathing techniques.

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Lesson Steps

1) Explain to students that they will be introduced to three breathing techniques. They will try each one and then choose which one works best for them. (Below is a link to a SELF article listing 17 different breathing techniques with a description and short video for each. If you want to choose other techniques than what is listed below, this resource is an option.) https://www.self.com/story/breathing-videos?

2) Introduce Three Breathing Techniques:

1st Technique - Belly Breathing

Why it works: Belly breathing encourages deep breathing into the diaphragm rather than shallow chest breathing, helping to reduce stress and increase oxygen intake.

How to do it:

• Sit or lie down in a comfortable position.
• Place one hand on your chest and the other on your belly.
• Inhale deeply through your nose, ensuring your belly rises while your chest remains still.
• Exhale slowly through your mouth, feeling your belly fall.
• Continue this pattern for several minutes.

Guided Video: New York Presbyterian Hospital Diaphragmatic Breathing

2nd Technique - Box Breathing

Why it works: Box breathing helps calm the nervous system and enhance focus. Athletes and first responders often use it to manage stress.

How to do it:

• Inhale through your nose for 4 seconds.
• Hold your breath for 4 seconds.
• Exhale through your mouth for 4 seconds.
• Hold your breath for 4 seconds.
• Repeat the cycle for several minutes.

Guided Video: Gabby Bernstein Guided Box

3rd Technique - 4-7-8 Breathing

Why it works: 4-7-8 breathing promotes relaxation and helps reduce anxiety.

How to do it:

• Place the tip of your tongue behind your upper front teeth.
• Inhale quietly through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale forcefully through your mouth, making a "whoosh" sound for 8 seconds.
• Repeat the cycle up to four times.

Guided Video: Verywell Mind 4-7-8 breathing technique

3) Practice the techniques as a whole class or break students into pairs. If students are working in pairs, circulate the room to monitor engagement and provide feedback.

4) Bring the class together to discuss what they liked or didn’t like about each technique.

5) Instruct students to create a visual poster showing the steps of their chosen breathing technique and its benefits.

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Reflection

Have students write a short paragraph explaining which breathing technique they liked the most and how they plan to use it to manage stress in class.

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Here is the printable version of Breathing Exercises for Self-Management.

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