Objective: To relieve tension, anxiety and stress from the organism, CO2 regulation. This exercise is especially useful before a test.
Instructions:
1. Take a moment to notice how you feel right now.
2. Write down one thing you’re worried about and the feelings around it (use up to 5 words).
3. Gently cup your hands and place them over your mouth and nose.
4. Inhale deeply through your nose, letting your belly expand.
5. Exhale slowly through your mouth, feeling the warm air against your hands.
6. Repeat this breathing cycle 5–10 times, staying calm and steady.
Reflection Questions:
1. How do you feel at this moment?
2. Look at the notes you wrote down before breathing. How has it changed what you feel now? If nothing has changed, that is completely OK, just having this pause, in which you were thinking about it, is already a good start.
3. What sensations did you notice in your body while breathing?
4. Was it easy or hard to focus on your breath? Why?
5. Did your thoughts slow down or stay the same? Both options are totally fine.
6. How might this technique help you before a test or when you feel stressed?
7. Would you use this breathing method outside of school? Why or why not?
8. Reference: https://themindsetclinic.co.uk/breathing-exercises-reduce-stress/
