# Box Breathing: A Simple Way to Calm Your Mind Welcome, 5th graders! Today, we're going to learn about a cool way to help our minds and bodies feel calm and focused. It's called **box breathing** because it has four simple steps that work just like the sides of a box. You can use it anytime you feel stressed or need to concentrate better. ## What is Box Breathing? Box breathing is a special way to breathe that helps you feel more relaxed. Here’s how it works: 1. **Inhale:** Breathe in slowly through your nose. 2. **Hold:** Stop and hold your breath for a moment. 3. **Exhale:** Slowly breathe out through your mouth. 4. **Hold:** Pause again before taking another deep breath. Imagine drawing a box in your mind. Each side of the box is one step of breathing. This helps your body and brain relax and reset.

## Why Practice Box Breathing? When we breathe slowly and carefully, our bodies send a message to our brains that it’s time to relax. Box breathing can help you: - **Feel less stressed:** It calms your mind when things feel overwhelming. - **Stay focused:** Using this technique can help you pay attention in class or during activities. - **Be ready for anything:** Whenever you feel a little anxious or upset, you can practice these steps to feel better.

## How to Practice Box Breathing Here’s a simple way to try box breathing on your own: 1. Sit comfortably in a quiet space. 2. Close your eyes if it helps you concentrate. 3. Follow the four steps: Inhale, Hold, Exhale, Hold. Imagine you are drawing a box as you do each step. 4. Repeat these steps a few times until you feel calmer. Try practicing box breathing when you wake up in the morning, before a test, or anytime you need a quick break. Remember, every time you practice, you’re giving your brain a chance to reset and be ready for the day!

## Your Turn! Take a moment and try box breathing now or with a friend. Notice how you feel before and after practicing. Write down or draw a picture about your experience.

Keep practicing, and soon you'll be a box breathing expert, ready to handle any stress that comes your way!

Slide Deck

Welcome to Box Breathing!

What is Box Breathing?

The Four Steps of Box Breathing

Let's Practice Together!

Reflection Time

Reading

Breathe In, Stress Out: Box Breathing

Arlo Smith