Breathing Makes It Better: Infusing Mindful Breathing Into the Classroom
Breathing Makes It Better: Infusing Mindful Breathing into the Classroom: A Teacher’s Guide
"Your breath is your best friend."
~Professor Ramchandra Gandhi
Imagine: It’s mid-morning, and the classroom has been buzzing with activity since the start of the day. Students are a mix of sleepy, restless, and focused, but after a tricky math lesson, it’s clear that many are feeling frazzled. You can see signs of overwhelm—eyes glazing over, tapping pencils, and shifting in seats. Wanting to help them refocus and regain calm, you call for a short “breathing break.” With gentle instructions, you guide the class through a few slow, deep breaths. Gradually, the room shifts, tension softening as students begin to feel centered and ready to continue learning.
Mindful breathing is one of the simplest ways to help students manage stress and regain focus in moments of overwhelm.
Let's explore how mindful breathing can be a valuable tool for both teachers and students, creating a calm, supportive classroom environment.
What is Mindful Breathing?
Mindful breathing is a practice of focusing on one’s breath to promote awareness of the present moment. Instead of letting thoughts wander or getting lost in worries, mindful breathing helps center us by returning attention to the rhythm of the breath. This gentle awareness calms the mind and reduces stress, allowing a momentary pause from the day's demands.
For children, especially in a school setting, mindful breathing can offer a practical way to manage emotions and refocus, all while giving them a life-long tool for self-regulation.
The Benefits of Mindful Breathing in the Classroom
Incorporating mindful breathing into the classroom brings many benefits:
Improves focus and attention: Studies have shown that students who practice mindful breathing are better able to concentrate and absorb information.
Reduces stress and anxiety: Deep breathing sends a message to the brain to relax, calming the body’s “fight or flight” response.
Enhances emotional regulation: Regularly practicing mindful breathing helps students become more aware of their emotions and develop skills to manage them.
Builds a sense of community: When the entire class participates in mindful breathing, it creates a moment of unity and shared calm.
How to Practice Mindful Breathing
Mindful breathing doesn’t require any special setup, which makes it easy to incorporate into a busy school day. Here’s a simple guide to introduce it:
Get comfortable: Encourage students to sit comfortably with their feet on the floor and hands resting on their laps, bellies, or hearts.
Focus on the breath: Invite them to close their eyes if they feel comfortable or soften their gaze, and start noticing their breath without changing it.
Breathe deeply: Guide them to take a full inhale through the nose, then exhale slowly through the mouth.
Count the breaths: Counting can help them stay focused. Try a simple “inhale, 1...2...3 exhale, 1...2...3” increasing with practice.
Check-in: After a few rounds, ask students to notice any changes in how they feel. This simple reflection helps reinforce the impact of mindful breathing.
It’s helpful to keep the practice short at first—just a minute or less. Over time, students may feel comfortable extending the practice for longer.
Ways to Bring Mindful Breathing into the Classroom
Integrating mindful breathing doesn’t have to disrupt the day. Here are a few ways you can seamlessly add it to your classroom routine:
Start the day with a “breathing moment”: Use mindful breathing as a daily opener to help students transition into learning mode. It can become a positive ritual that sets the tone for the day.
Breathing during transitions: Shifting from one subject to another or returning from recess can sometimes be challenging. A few deep breaths during these transitions can help students settle back into focus.
Use it before tests or big assignments: Testing often brings up feelings of anxiety. Taking a moment to breathe beforehand can help students calm down and boost their performance.
Calming down after high-energy activities: After gym, recess, or a lively activity, mindful breathing can bring students back into a calm, attentive state for the next lesson.
Incorporate fun breathing exercises: For younger children, try playful exercises like “bee breathing” (buzzing as they exhale) or “hot chocolate breathing” (pretending to blow on hot chocolate to cool it down). These creative breaths keep it light and engaging.
3 Mindful Breathing Exercises for Your Classroom
Hot Cocoa Breath
Directions:
I invite you to find a comfortable seat. Close your eyes or soften your gaze.
Imagine you’re holding a warm mug of hot cocoa in your hands. Slowly lift the mug to your nose. Breathe in slowly through your nose, taking in the cozy smell of sweet chocolate.
Then, gently exhale through your mouth, blowing softly like you’re cooling down your cocoa.
Feel the warmth of the mug move through your hands, warming the rest of your body and calming your mind.
Repeat this four times, savoring each “sip” and enjoying the cozy feeling.
How do you feel?
This is a great exercise for settling down after an energetic activity.
You can modify this practice by changing the Hot Cocoa to Hot Soup or a Candle.
Bunny Breath
Directions:
I invite you to find a comfortable seat. Close your eyes or soften your gaze.
Now, let’s pretend you’re a little bunny with twitching whiskers. (You could have younger students twitch their bunny noses.) Take three quick sniffs in through your nose, like you’re sniffing the air for fresh carrots.
Then, exhale slowly through your mouth in one long, soft breath.
Repeat this 3 or 4 times, enjoying the playful feeling.
How do you feel?
Bunny Breath is a wonderful way to boost focus and energy when students need a quick reset.
Bumblebee Breath
Directions:
Find a comfortable seat, gently close your eyes, or soften your gaze.
Bring your bumblebee wings (arms) up and cup your hands over your ears.
Take a deep breath in through your nose, and as you breathe out, hum softly like a bumblebee, feeling the gentle vibrations.
Repeat this two or three times.
The soothing hum helps to center attention and relax the body, perfect for resetting focus between lessons.
How do you feel?
Tips for a Trauma-Informed Approach
While mindful breathing is beneficial for most students, it’s important to approach it with sensitivity, especially for children who have experienced trauma. Here are some tips to ensure the practice feels safe for everyone:
Offer choice and control: Allow students to choose whether to participate and how they prefer to breathe. They may want to focus on an object or simply watch others if it helps them feel comfortable.
Use gentle language: Avoid commanding language, such as “you must relax” or “just calm down.” Instead, try phrases like “notice your breath”, “I invite you to”, or “take a moment to pause if you’d like.”
Keep eyes open as an option: While closing eyes can deepen focus, it might feel unsafe for some students. Offer the option to keep their eyes open and soften their gaze or focus on a point in front of them instead.
Short, gradual practices: Start with very brief sessions, such as 30 seconds to a minute, to build comfort. Gradually increase the time as students feel more at ease.
Be mindful of physical proximity: Some students might feel anxious about close physical space during breathing exercises. Give them the space they need, even if they choose to sit apart from the group.
Breathing Techniques: Be mindful of breath holds. Breath holds may not be developmentally appropriate for younger students.
Remember that creating a trauma-informed approach is about building trust. Allowing students to go at their own pace will help them feel supported and open to the benefits of mindful breathing.
Making Mindful Breathing a Classroom Practice
Mindful breathing is a simple yet powerful tool that can benefit students in countless ways. It helps them feel calm, refocused, and capable of managing their emotions, which are essential skills in both school and life.
As a teacher, incorporating mindful breathing into your classroom routine can create a more peaceful learning environment where students feel empowered to take charge of their own well-being.
Next time you notice your class feeling scattered or tense, remember the power of a mindful breath. By teaching them this practical tool, you’ll also nurture a positive, supportive classroom culture.
And who knows? You might just find that mindful breathing makes your day a little brighter, too.
Happy breathing!
Be well,
Christine
