The power of breath.
When I talk to students today, they often tell me that they feel overworked and overwhelmed. That they barely have time to catch their breath once the semester kicks off. Well, it turns out that literally pausing to catch your breath is a powerful technique to help relax, refocus, and handle stress better. It can even help you do better on the SAT and ACT exams!
Pausing to focus on your breath, or breath work, is a practice that involves intentionally changing your breathing patterns. It has helped students reduce stress, increase focus, and boost overall health. Breath work has been practiced for centuries in multiple cultures, and today through my work with students and through scientific evidence the benefits of breath work have been confirmed firsthand. Studies have shown that when people intentionally focus on controlling their breathing, their parasympathetic nervous system gets activated, which helps to calm their body and mind and reduce stress and anxiety. Breathing techniques can also improve concentration and enhance emotional resilience.
Below are some breathing techniques perfect for beginners.
One simple yet effective technique is diaphragmatic breathing (also known as belly breathing). Here’s how to do it:
Begin by sitting or lying down in a comfortable position.
Place one hand on your chest and the other hand on your belly.
Then take a slow deep breath in through your nose. Allow your belly to rise but try to keep your chest relatively still.
Next, exhale slowly out through your mouth and let your belly relax.
Repeat steps 3 and 4, inhaling and exhaling, for 3-5 minutes. Try to focus on the rise and fall of your belly throughout.
Another great technique for beginners is the 4-7-8 breathing method:
Begin by sitting comfortably on the floor or a chair with your back straight.
First, take a slow deep breath in through your nose for a count of 4 beats.
Then hold your breath for a count of 7 beats.
Exhale slowly and completely out through your mouth for a count of 8 beats.
Repeat steps 3 and 4 three more times.
A fan-favorite to quickly reduce stress is the box breathing technique:
Begin by taking a slow deep breath in through your nose for a count of 4 beats.
Next, hold your breath for a count of 4 beats.
Then exhale slowly through your mouth for a count of 4 beats.
Hold your breath for another count of 4 beats.
Repeat the cycle as many times as needed.
Breath work doesn’t require any special equipment and can be done anywhere—before a big test, during a study break, or even just before bed to help you sleep better. Students who have incorporated these techniques into their routine have shown significant progress in how they handle stress and pressure. Encourage your students to give them a try and see how a few mindful breaths can transform their day.
