Introduction

Deep breathing is a powerful tool that can help students manage their emotions and regain a sense of calm. For students in Special Education, learning and practicing deep breathing techniques like Box Breathing can be especially beneficial. In this blog post, we will explore the concept of Box Breathing, provide a no-prep activity to help educators introduce this technique to their students, suggest discussion questions, and mention other related skills that can support students’ social-emotional development.

No-Prep Activity: Box Breathing Practice

This activity will guide students through the process of Box Breathing, helping them understand and practice this calming technique. To begin, have students find a comfortable position, sitting up straight with their shoulders relaxed. Explain that they will be visualizing or tracing a box while they breathe, following these steps:

1. Breathe in for a slow count of four seconds, tracing up the side of the box.
2. Hold the breath for four seconds, tracing across the top of the box.
3. Exhale for four seconds, tracing down the other side of the box.
4. Hold the exhale for four seconds, tracing across the bottom of the box.

Have students practice this technique several times, allowing them to become familiar with the rhythm and pattern of Box Breathing. Encourage them to use this technique whenever they feel overwhelmed, anxious, or upset to help regain a sense of calm and control.

Discussion Questions

• How did Box Breathing make you feel? Did you notice any changes in your emotions or thoughts after practicing it?
• Can you think of a situation where you might need to use Box Breathing to help you stay calm and focused?
• Why is it important to practice deep breathing techniques like Box Breathing when we are already calm?
• What other strategies do you use to help you cope with difficult emotions or situations?
• How can Box Breathing be helpful to you outside of the classroom, such as at home or in social situations?

Related Skills

In addition to Box Breathing, there are several other related skills that can support students’ social-emotional development. These include:

• Mindfulness: Practicing mindfulness can help students become more aware of their thoughts and feelings, allowing them to respond more effectively to challenging situations.
• Self-regulation: Developing self-regulation skills can help students manage their emotions, behaviors, and thoughts in a healthy and adaptive manner.
• Stress management: Learning to identify and cope with stress is essential for maintaining emotional well-being and resilience.
• Assertiveness: Teaching students to communicate their needs and feelings assertively can help them develop healthy relationships and navigate social situations with confidence.

Next Steps

Box Breathing is just one of the many valuable techniques that can support students’ social-emotional development. To explore more skills and activities, we encourage you to sign up for free samples of our skill-based materials at Everyday Speech. Our resources are designed to help educators engage students in meaningful discussions and activities that promote emotional well-being, self-awareness, and social skills. Get started today and discover the power of social-emotional learning in your classroom!