The Breath

The Breath: One of the Most Powerful Relaxation Skills for Teens. Conscious, controlled breathing is one of the easiest and most immediate ways to relax the nervous system. Slowing the breath moves us into relaxation response. Teens can effectively use a deep breathing exercise to relax before tests, calm down when they’re feeling upset or stressed, and get to sleep more easily.

Box breathing is a steady, time-honored method for calming the mind and settling the body. You breathe in for four counts, hold for four, exhale for four, and rest for four—moving around the “box” with intention. It’s a simple rhythm that helps slow the heart rate, clear the mind, and bring you back to center, just as generations before us have relied on mindful breathing to steady themselves in times of stress.