Breathing & Relaxing

Breathing and Relaxing strategies help people cope, manage emotions, and handle conflict.

The more skills we have to deal with changes, the more likely we are to maintain better mental health.

Breathing & Coping Strategy Suggestions

Ask for help
Breathing

4-7-8 Breathing
- Wave Breathing
- Square Breathing
- Rainbow breaths
- Lazy 8 Breathing
- Hoberman Sphere
- Bubble Breaths
- 5 Finger Breathing

Color, doodle, or draw
Exercise (outside if possible) or GoNoodle
Fidgets
Five Senses focusing, ground yourself in-the-moment
Get a drink of water
Get a hug
Glitter Bottle
Go hike or walk
Guided Meditation
Help someone or do a chore
Journal or write a letter
List 3 (or more) positive things about yourself
List 3 (or more) things you are grateful for
Listen to music or sounds
Look at "feel good" pictures or videos
Play a game or puzzle
Positive Thinking: No "what if, could have, or should have" statements
Practice mindfulness
Read a Book
Schedule time for yourself, practice self-care
Seek out a trusted adult
Set short-term goals, celebrate success
Spend time with family and friends
Squeeze then relax muscles: stress ball, push against a wall
Stretch or do yoga
Take a (technology-free) brain break
Think of a happy memory or peaceful place
Use a calming app
Watch a live animal cam

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Breathing Exercises with Prompts

Grounding and Tracing Breaths

Embedded Google Drive File

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Relaxation Skills by ChildMind.org

ChildMind.org released a series of free, evidence-based video and print resources that caregivers and educators can use to teach kids critical mental health and coping skills. These videos address the topics of: Understanding Feelings, Relaxation Skills, Understanding Thoughts, Managing Intense Emotions, and Mindfulness. Videos are available in both English and Spanish.

For Parents

For Educators

For Students

Disclaimer: The information and links are provided for informational purposes only, are not intended as a substitute for psychological treatment, nor are any preferred or endorsed by Pattonville School District. Parents/guardians are responsible for any costs and verifying of insurance coverage (if applicable.)

If you are in crisis, please contact the National Suicide Prevention Lifeline call or text 9-8-8

If you are in a true emergency, call 9-1-1