Introduction

In a world full of distractions, stress, and anxiety, it is essential to equip middle school students with techniques to help them stay calm and focused. One such technique is Box Breathing, a simple deep breathing exercise that can help control worries, anger, and fears. This blog post will explore the benefits of Box Breathing, provide a no-prep activity for educators, and share discussion questions to stimulate further conversation.

No-Prep Activity: Four Corners Breathing

This activity is an alternative to the Box Breathing exercise, which requires no preparation or materials from the educator. The Four Corners Breathing exercise is a simple method to help students practice deep breathing and remain calm in stressful situations.

1. Ask students to find a comfortable position in their chairs, sit up tall, and relax their shoulders.
2. Direct students to choose a square or rectangular object in the room, such as a window, a poster, or a book.
3. Guide students through the following steps, counting out loud for each step:
   1. Breathe in for four seconds while focusing on the first corner of the chosen object.
   2. Hold the breath for four seconds while shifting focus to the second corner.
   3. Breathe out for four seconds while focusing on the third corner.
   4. Hold the breath for four seconds while focusing on the fourth corner.
4. Repeat the process for several cycles, or until students feel calm and relaxed.

Discussion Questions

1. How did you feel before and after practicing the Four Corners Breathing exercise? Did you notice any changes in your emotions or thoughts?
2. When might you use this breathing technique during your day? Can you think of specific situations where it could be helpful?
3. How could practicing deep breathing exercises like Box Breathing or Four Corners Breathing help you in your relationships with your friends and family?
4. Are there any other relaxation techniques that you have tried or would like to try? How do you think they compare to deep breathing exercises?
5. How can educators support students in using deep breathing exercises and other calming techniques in the classroom?

Related Skills

Box Breathing and other deep breathing exercises are just one aspect of Social-Emotional Learning. Other relevant skills for students include:

• Mindfulness and meditation
• Stress management
• Active listening
• Conflict resolution
• Empathy and compassion

Next Steps

If you’re interested in exploring more activities and resources to help middle school students develop their Social-Emotional Learning skills, sign up for free samples at Everyday Speech. You’ll find a wealth of materials to support your students in their journey towards improved emotional well-being and social skills.