Breathing Exercises

Your built-in calm button.

What this means

Slow breathing tells your body it is safe. Longer out-breaths calm you fastest.

Signs to notice

• Shallow chest breathing
• Holding your breath when stressed
• Feeling dizzy or tense

Healthy coping ideas

• Box breathing 4-4-4-4
• In 4, out 6
• Hand on belly breathing

Journal prompts

“Take five slow breaths. How do you feel afterward?”

“Which breathing pattern felt best?”

“When could you use this today?”

“What changed in your body after breathing?”

“What helps you feel calm and safe?”

Short activity: Box Breathing

In 4, hold 4
Out 4, hold 4
Repeat 4 rounds

MindHeart provides education and encouragement. It does not diagnose or treat mental-health conditions. Talk to a parent, guardian, counselor, doctor, or another trusted adult when you need help.