Try each of the two exercises below for 2 minutes and see how you feel. These are safe and effective methods of calming your mind, and can be very helpful for everyone – including young school-aged children and teenagers.
Equal Breathing:
Sit quietly in a comfortable position. Close your eyes. Begin breathing at a normal pace – in through your nose and out through your nose. Pay attention to the way your chest rises and falls during each breath. Now, begin slowing the pace of your breath. Count to 3 on your inhale, and then to 3 on your exhale. Do not hold your breath at any time – just keep the flow of oxygen going. This can be done anywhere and anytime. You may increase the length of each inhale and exhale – but at no time should you feel rushed or out of breath.
Box Breathing:
Sit quietly in a comfortable position. Close your eyes. Begin breathing at a normal pace – in through your nose and out through your nose. Pay attention to the way your chest rises and falls during each breath. Now, begin slowing the pace of your breath. Picture a box in your mind. Each of the sides of this box will be a breathing action. Count to 3 on your inhale, hold for a count of 3, exhale for a count of 3, and hold for a count of 3. Begin again, continuing this method of breathing as long as you would like. Again, the length of your breaths do not matter, as long as each “side of your box” is even. This is a type of breathing exercise that the military uses for stressful conditions for their servicemen and women.