Breathing Techniques to Calm

Breathing techniques are a valuable self-regulation tool that can be used in various situations to help students manage emotions, stay focused, and de-escalate. 

When to Use

• Integrated into a self-management system to promote independence in emotional regulation.  
• Used to increase focus and attention before or during tasks.  
• Implemented in break or cool-down areas to help students recover from stress or frustration.  
• Taught proactively so students can apply them before emotions escalate.   

How to Use

• Introduce the visual support - Provide students with a breathing guide before they need it, while they are relaxed and engaged.  
• Model the technique - Demonstrate by tracing the pattern (e.g., square, lazy 8) while breathing in and out.
• Guide the student’s practice - Help them move their finger along the visual while taking deep, slow breaths.  
• Explain the purpose - Teach students that slow, deep breathing sends a calming message to the brain. Explain, “Breathing slowly can help your brain and body feel calm.”
• Encourage use throughout the day - Reinforce that they can use these techniques anytime they feel overwhelmed, anxious, or distracted. Praise the student for using breathing strategies appropriately. 

Tips

• Post visuals in designated cool-down spaces at school and at home.  
• Create portable supports (e.g., laminated breathing cards, stickers on desks) to encourage use anywhere.  
• Pair with other calming strategies like fidget tools, quiet corners, or soft music.  
• Adapt as needed. Some students may benefit from breathing apps, guided audio, or movement-based breathing exercises.

Variations

• Breathing Square - Trace a square while inhaling, holding, exhaling, and holding at each side.
• Lazy 8 Breathing - Trace an infinity symbol, inhaling on one loop and exhaling on the other.  
• Five-Finger Breathing - Run a finger along the outline of the other hand, inhaling up and exhaling down each finger.