What’s the evidence?

Deep breathing techniques are evidence based, so you can feel confident using them in your calming strategy toolbox.  A 2023 randomized control trial showed that daily 5 minute breathwork improves mood, arousal/attention and reduces anxiety.

The Importance of the Brain-Body Connection

One of the most impactful things you can do when teaching deep breathing techniques is incorporating tactile cues.  The brain-body connection is so important for regulation.  Incorporating tactile cues also makes the deep breathing technique more concrete.  Some examples of this include: 5 finger breathing, rainbow breathing, square breathing, infinity breathing.  

Modeling is Key

Deep breathing techniques are easily modeled, can be done anywhere and require no equipment.  Just like yawning, using breathing techniques can be contagious.  A caregiver can first start breathing without any verbal cues and then ask invite the child to join nonverbally.  Sometimes when we ask students to ‘take a deep breath’ when they are escalated, it can be met with some resistance.  However, if deep breathing techniques are modeled by caregivers when students are calm, they may be more receptive to using the strategy when they are in a heightened state.  This statement may be met with varying levels of agreement.  I have had students willingly participate in deep breathing, but I have had many students decline, especially when they are already upset.  

Resources

• Square/Box Breathing
• For Younger Students
• Square Breathing Younger Students
• Rainbow Breathing 
• Quiet Rainbow Breathing
• 5 Finger Breathing Intro (Older Students)
• 5 Finger Breathing for Kids
• 5 Finger Breathing