Discover simple breathing exercises from a yoga teacher to help teens manage stress, improve focus, and feel calm in everyday life.
Breathing is something most people do automatically, without thought or effort. Yet the way you breathe plays a big part in how you feel.
With schoolwork, time with family and friends, and practical tasks such as tidying your room, life is often highly stimulating. Add in the sensory distractions of busy streets, social media, and everyday background chatter and you might sometimes be left feeling frazzled, overwhelmed, and worn out. The great news is that there are some simple breathing techniques that can restore a sense of calm.
Why breathing exercises matter
In times of stress, the sympathetic nervous system activates what’s known as the fight-or-flight response, causing sensations such as a raised heart rate, racing thoughts, and physical tension. Breathing exercises can ease these sensations. If practised regularly, they might even help to prevent them from occurring at all.
What’s great about these techniques is that they can be done almost anywhere and at any time. While they’re particularly useful during times of stress, such as before an exam or after a difficult conversation, you can also make them part of a regular routine.
How to prepare for breathing exercises
For both exercises here (opposite and overleaf), start by finding a comfortable sitting position, whether that’s on your bed, the floor, or a chair. If you really needed to, you could even do them in a toilet cubicle at school or any space where you can focus for a little while. Ideally, find a place where you won’t be disturbed for a few minutes.
If it feels right for you, close your eyes. Otherwise, have a soft focus on a fixed spot in front of you.
Place one hand on your belly and the other on your heart and take a few moments to notice the sensations of your breath. Keep your mouth gently closed as you breathe slowly and softly through your nose.
Once you’ve finished the exercise, let your breathing return to normal and notice the soothing effects on your body and mind. Be reassured that you can use these exercises whenever you feel you need them.
Here, yoga teacher Simone outlines her two favourite breathing exercises, and students from her classes describe some of the benefits.
EXERCISE 1: Belly Breathing for relaxation
Also known as diaphragmatic breathing, this involves using your diaphragm to direct your breath deep into your belly. Think of how infants breathe – their tiny bellies softly rising and falling with each inhale and exhale.
HOW TO DO IT
- Place one hand on your belly and the other on your heart. Visualise directing your breath into your hands – as if inflating an imaginary balloon.
- Feel your hands move away from your body as you inhale and towards you as you exhale.
- Continue breathing in this way for a couple of minutes, keeping your body relaxed.
HOW IT HELPS
Flavia said she finds this useful when her brothers are stressing her out. Amy said: ‘It felt weird to think about my breathing, but I felt the silence – in a good way!’ Lily said she felt tense before belly breathing, but that her mind was clear afterwards, leaving her feeling calm and relaxed.
Exercise 2: Box Breathing for Focus and Balance
Also known as square breathing, this involves inhaling and exhaling in equal measure, gently holding the breath between each one.
HOW TO DO IT
- Inhale for a count of four – the pace of this count isn’t so important, as long as it’s comfortable and consistent.
- Hold the breath in your belly for an equal count of four.
- Exhale for a count of four.
- Hold the breath out for a count of four. It might be helpful to visualise a square as you practise, inhaling up one side of the square, holding the breath along the top, exhaling down the other side, and holding along the bottom.
- Repeat this cycle, continuing to breathe in this way for a couple of minutes, keeping the counts of four evenly paced and the body relaxed.
HOW IT HELPS
Arthur felt it would be good to do this before he goes to bed. He said: ‘My brain had been rushing but, after this, it came to a peaceful pause.’ Amy felt it would be a good way to get her day back on track when it feels as though it’s going off course, and Ruby said: ‘I liked the structure, it would be good when I need to focus and plan something.’
The benefits of breathing exercises for teens
Explore how better breathing promotes relaxation, focus, and energy:
RELAXATION
The chatter in the mind is quietened, promoting mental calm, and physical tension is released from the body.
IMPROVED FOCUS AND CONCENTRATION
A quieter mind has more space to focus on the things that really matter, whether that’s an important project, reading a book, or playing a game with friends.
CALM ENERGY
Better breathing is more efficient, helping you to feel more energised, yet calm.
PHYSICAL STRENGTH
The muscles around the belly and lungs are exercised, making them stronger and more efficient.
This article was originally published under the title Breathe Easy in Issue 41 – Embrace the Bloom. You can get this issue here to enjoy more mindful inspiration.
