Box Breathing

Mindfulness is the practice of staying fully present in the moment, and box breathing is a controlled breathing technique that can promote mindfulness and manage stress in challenging situations.

Objectives

Students will be introduced to mindfulness and the box breathing technique as tools for managing stress and overwhelming situations. Students will learn how to apply box breathing to their daily lives.

Materials

  • Worksheet
  • Stopwatch or timer
Box Breathing

Academic Standards

Grade 6
Health 6.6.D The student is expected to describe healthy and unhealthy self-management strategies for stress, anxiety, depression, trauma, loss, and grief.

PE 6.9.B The student is expected to analyze results of fitness assessments to identify strategies for self-improvement.
Grade 7
Health 7.3.B The student is expected to analyze the relationship between thoughts, feelings, and behaviors and demonstrate healthy techniques for managing reactions in times of emotional stress.

Heath 7.6.C The student is expected to differentiate between healthy and unhealthy self-management strategies for stress, anxiety, depression, trauma, loss, and grief.

PE 7.9.B The student is expected to monitor and evaluate personal fitness goals and make appropriate changes for improvement.

Grade 8
Health 8.3.B The student is expected to analyze the relationship between thoughts, feelings, and behaviors and demonstrate healthy techniques for managing reactions in times of emotional stress.
Heath 8.6.C The student is expected to differentiate between healthy and unhealthy self-management strategies for stress, anxiety, depression, trauma, loss, and grief.

PE 8.9.B The student is expected to evaluate personal fitness goals and make appropriate changes for improvement. "

Box Breathing

Discussion Questions

  • What does it mean to be mindful, and how can it help manage stress?
  • Can you think of times when you felt overwhelmed or stressed? How did you react in those situations?

Reflection Questions

  • How does the box breathing technique work, and how can it help you manage stress and stay calm?
  • What are some situations in which you can use box breathing daily?
  • How did you feel during and after practicing box breathing in class?
  • What have you learned about the connection between mindfulness and managing stress through box breathing?

Answer Key

Students’ responses should reflect their own data from their heart rates.

Box Breathing
Box Breathing

Setup

There is minimal set-up in this lesson.

Vocabulary

Meditation: To engage in mental exercise.

Box Breathing: Also referred to as square breathing, it is a deep breathing technique that can help you slow down your breathing.

Heart rate: The speed at which the heart beats.

BPM: Beats per minute.

Box Breathing

Activity

  • Begin the lesson by discussing the students' understanding of stress and how they usually react in stressful or overwhelming situations.
  • Introduce the concept of deep breathing as a way to stay present, focused, and calm in difficult moments.
    • Additionally, you can lead students in a discussion using the questions above or questions of your own making.
  • Engage the class in a conversation about the benefits of box breathing, such as reducing anxiety, improving concentration, and managing stress.
    • Encourage students to share their thoughts and experiences related to times when they felt overwhelmed or stressed.
  • Introduction to box breathing
    • Explain the box breathing technique, which involves inhaling for a count of four, holding the breath for a count of four, exhaling for a count of four, and holding the breath for another count of four.
      • Discuss how box breathing can be valuable in managing stress and promoting mindfulness.
    • Demonstrate the box breathing technique to the students visually and verbally. Ensure they understand the process of inhaling, holding, exhaling, and holding again for four counts each.
      • Practice a few rounds of box breathing together as a class.
  • Box breathing exercise
    • Use the worksheet to guide this activity.
    • Have students find a comfortable sitting position and guide them through a box breathing exercise in the worksheet. Use a timer or stopwatch to ensure each phase lasts four seconds.

Additional Activity

Practice box-breating in motion:

  • Have students do a light activity like marching in place or squats or a wall push. Pause and practice 2 rounds of box breathing.
  • Reflect on how the breathing technique helped them reset.
Box Breathing