Objective: To teach students a simple breathing technique for calming the body and mind, useful for stress regulation and prevention.
Instructions:
1. Sit comfortably with your feet on the floor.
2. Picture a square in your mind or trace one in the air.
3. Breathe around the square, counting 4 beats for each side:
4. Side 1: Inhale slowly for 4 counts.
5. Side 2: Hold your breath for 4 counts.
6. Side 3: Exhale slowly for 4 counts.
7. Side 4: Hold empty for 4 counts.
8. Repeat for 4–5 squares at a steady, calm pace.
9. If 4 counts feels too long, use 3 counts instead.
10. Finish by returning to natural breathing.
Reflection Questions:
1. How does your body feel after this exercise?
2. Which part of the square was easiest or hardest?
3. Did you notice changes in your heartbeat or tension?
4. How did holding your breath feel compared to normal breathing?
5. Would you use this technique when feeling tense?