Breathing exercises are valuable tools that teenagers can use to help manage stress, alleviate anxiety, and enhance their overall well-being. The adolescent years can be especially hard for teens to navigate, from academic pressures to social difficulties. Below are a few of our favorite breathing exercises tailored specifically for teenagers, complete with detailed instructions:
-
Deep Belly Breathing:
- Find a quiet, comfortable place to sit or lie down.
- Place one hand on your chest and the other on your belly.
- Inhale slowly through your nose for a count of four, allowing your belly to rise.
- Hold your breath for a count of four.
- Exhale slowly through your mouth for a count of four, letting your belly fall.
- Repeat this cycle for a few minutes, focusing on your breath and keeping it deep and rhythmic.
-
4-7-8 Breathing:
- Sit in a relaxed position with your back straight.
- Close your eyes and take a deep breath in through your nose for a count of four.
- Hold your breath for a count of seven.
- Exhale slowly and completely through your mouth for a count of eight.
- Repeat this cycle for a few rounds, gradually increasing the duration if comfortable.
-
Box Breathing:
- Sit comfortably with your back straight.
- Inhale through your nose for a count of four.
- Hold your breath for a count of four.
- Exhale through your nose or mouth for a count of four.
- Pause and hold your breath for a count of four.
- Repeat this cycle for several rounds, making sure each step is equal in duration.
-
Alternate Nostril Breathing:
- Sit with your back straight and shoulders relaxed.
- Place your right thumb on your right nostril and your right ring finger on your left nostril.
- Close your right nostril with your thumb and inhale through your left nostril.
- Close your left nostril with your ring finger, release your right nostril, and exhale through your right nostril.
- Inhale through your right nostril, close it, release your left nostril, and exhale through your left nostril.
- This completes one cycle. Continue for a few minutes.
-
Belly Breathing with Visualization:
- Sit or lie down comfortably.
- Close your eyes and imagine a balloon in your belly.
- Inhale deeply through your nose, imagining the balloon inflating.
- Exhale slowly through your mouth, imagining the balloon deflating.
- As you inhale, visualize positive energy or a calming color entering your body.
- As you exhale, imagine stress and tension leaving your body with each breath.
-
Counting Breath:
- Sit quietly and close your eyes.
- Inhale through your nose and silently count to four.
- Exhale through your nose and count to six.
- Continue this pattern for several minutes, gradually extending the exhalation count if comfortable.
-
Guided Imagery with Breath:
- Sit comfortably and close your eyes.
- Inhale deeply, imagining you are breathing in a calming, positive color or energy.
- Exhale slowly, imagining you are releasing stress and tension with each breath.
- As you continue to breathe, visualize a peaceful and serene place, such as a beach, forest, or meadow.
-
Progressive Muscle Relaxation:
- Sit or lie down comfortably.
- Start with your toes and work your way up, tensing each muscle group as you inhale and releasing as you exhale.
- Gradually move through your body, focusing on relaxing each muscle completely.
-
Counted Breath with Mantras:
- Inhale slowly for a count of four, repeating a calming mantra in your mind (e.g., "I am at peace").
- Hold your breath for a count of four, maintaining focus on the mantra.
- Exhale for a count of four, reaffirming the mantra.
- Repeat for several rounds.
Encourage your teenager to practice these breathing exercises regularly, especially during stressful or anxious moments. Consistent practice can help them build resilience and manage their emotions effectively.
More articles you might enjoy:
"Breathing Exercises for Children: A Guide to Promote Calmness and Well-being"