Breathing Exercises - Teens Version
Breathing Techniques for Regulation
Evidence-based techniques for nervous system regulation
⬜
Box Breathing
1Inhale: 4 seconds
2Hold: 4 seconds
3Exhale: 4 seconds
4Hold: 4 seconds
4-4-4-4 cycle
🔢
4-7-8 Technique
1Inhale through nose: 4 sec
2Hold breath: 7 seconds
3Exhale through mouth: 8 sec
4Repeat 3-4 cycles
4 in - 7 hold - 8 out
🫁
Physiological Sigh
1Double inhale through nose
2(Full breath + one more sip)
3Long exhale through mouth
4Fastest way to calm nervous system
👃👃 ➡️ 💨💨💨
💨
Extended Exhale
1Inhale normally (4 sec)
2Exhale twice as long (8 sec)
3Activates parasympathetic system
4Repeat 5-10 times
1:2 ratio (in:out)
🌊
Resonance Breathing
15 seconds inhale
25 seconds exhale
3No pause between
4~6 breaths per minute
5 in - 5 out flow
👃
Alternate Nostril
1Close right nostril, inhale left
2Close both, hold briefly
3Close left, exhale right
4Reverse and repeat
L in → R out → R in → L out
When to Use These Techniques
😠Anger rising
😰Anxiety/panic
🫀Racing heart
😴Sleep difficulty
📚Pre-test/exam
🎤Before presentations
💭Racing thoughts
😤Frustration
💡 Practice regularly when calm to build automatic access during dysregulation. Longer exhales than inhales activate the parasympathetic nervous system.
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