Classroom Transition Box Breathing

I use this breath every day for my students. Box breathing helps students transition between classes by providing a simple, structured breathing technique to calm their minds and reset their focus. Some benefits may include: Reducing Stress, Improving Focus, Improves Mindfulness, and Reduction in Behavior. 
Transitioning between classes can be hectic, especially if students feel overwhelmed. Box breathing activates the parasympathetic nervous system, reducing stress and anxiety in just a few minutes.  After engaging in different subjects, students may struggle to shift focus. By engaging in this focused, intentional breathing, students become more mindful, helping them stay present and grounded as they move from one task or environment to another.

Transcript

And so we'll begin.

Inhale for four seconds.

Hold.

Exhale through the nose,

Belly to the spine.

Hold empty.

Inhale again.

Hold.

Exhale.

Hold empty.

Inhale.

Hold full.

Exhale through the nose,

Belly to the spine.

Hold empty.

Inhale.

Hold full.

Exhale through the nose.

Hold.

Inhale.

Hold.

Exhale.

Hold empty.

Inhale.

Hold full.

Exhale through the nose,

Belly to the spine.

Hold empty.

Inhale again.

Hold full.

Exhale through the nose.

Hold.

Inhale.

Hold full.

Exhale through the nose.

Hold empty.

Inhale again.

Feel the belly all the way up to the collarbones.

Hold that breath.

Exhale.

Force all the air out of your body through your nose,

Belly to the spine.

Hold that breath.

And now take a nice,

Big,

Deep,

Refreshing inhale.

And let that breath go through your mouth.

And I thank you for practicing or sitting,

And I wish you a wonderful and beautiful class together.

Thank you.