Breathing & Relaxing

Breathing and Relaxing strategies help people cope, manage emotions, and handle conflict. The more skills we have to deal with changes, the more likely we are to maintain better mental health.

Just Breathe

Breathing & Coping Strategy Suggestions

  • Ask for help

  • Breathing

      • 4-7-8 Breathing

      • 5 Finger Breathing

      • Bubble Breaths

      • Hoberman Sphere

      • Lazy 8 Breathing

      • Rainbow breaths

      • Square Breathing

      • Wave Breathing

  • Color, doodle, or draw

  • Exercise (outside if possible) or GoNoodle

  • Fidgets

  • Five Senses focusing, ground yourself in-the-moment

  • Get a drink of water

  • Get a hug

  • Glitter Bottle

  • Go hike or walk

  • Guided Meditation

  • Help someone or do a chore

  • Journal or write a letter

  • List 3 (or more) positive things about yourself

  • List 3 (or more) things you are grateful for

  • Listen to music or sounds

  • Look at "feel good" pictures or videos

  • Play a game or puzzle

  • Positive Thinking: No "what if, could have, or should have" statements

  • Practice mindfulness

  • Read a Book

  • Schedule time for yourself, practice self-care

  • Seek out a trusted adult

  • Set short-term goals, celebrate success

  • Spend time with family and friends

  • Squeeze then relax muscles: stress ball, push against a wall

  • Stretch or do yoga

  • Take a (technology-free) brain break

  • Think of a happy memory or peaceful place

  • Use a calming app

  • Watch a live animal cam

100 Coping Strategies.pdf

Breathing Exercises with Prompts

Calming Corner Breathing Strategies.pdf
Prompts for Breathing Techniques.pdf

Grounding and Tracing Breaths

5 Senses Grounding.pdf
Square Breathing.pdf
Breathing Techniques.pdf
five-count-breathing-visual-support.pdf

Types of Breathing

Coordinated Breathing


Diaphragmatic Breathing


Pursed Lip Breathing

Deep Breathing

Guided Breathing Videos

1 Minute Simple Breathing

*recommended Grades 5-12

2 Minute Breathe Bubble

*recommended Grades 5-12

3 Minute Mindful Breathing

*recommended Grades K-12

Hoberman Sphere Breathing

*recommended Grades K-12

Rainbow Breath

*recommended Grades K-8

Belly Breathing, 2 Minutes

*recommended Grades K-8

Square Breathing

*recommended Grades K-12

4-7-8 Breathing Exercise

*recommended Grades 5-12

Relaxation Skills by ChildMind.org

ChildMind.org released a series of free, evidence-based video and print resources that caregivers and educators can use to teach kids critical mental health and coping skills. These videos address the topics of: Understanding Feelings, Relaxation Skills, Understanding Thoughts, Managing Intense Emotions, and Mindfulness. Videos are available in both English and Spanish.