Child and adolescents

Breathing exercises 


The goal of these exercises is to calm down and relax. One of the good things about breathing exercises is that they don’t need any special tools for you to be able to do them. 

Another thing is that they are suitable for all ages. They are especially beneficial for teenagers to deal with anxiety and worry, manage their anger effectively and exercise better judgment and make more effective decisions.

What do you need to do the breathing exercise? 

All you need is a calm and quiet place where you won’t be interrupted for 1 minute, which is the length of the exercise. Any place will do, outside or inside as long as it’s a quiet place. 

To make the most use of these exercises, you need to do them regularly. This allows your brain to easily access them and regulate your breathing to help calm you down in stressful situations. 

Breathing exercise for relaxation 



  1. Sit down in a comfortable position, back straight with both feet on the floor and no cross arms or legs.
  2. Close your eyes.
  3. Slowly, take a deep breath through your nose. Focus on the air coming into your lungs and expanding your chest and abdomen. 
  4. When your lungs are filled with air, hold your breath for a few moments. Focus on the feeling of fullness in your chest. 
  5. Slowly, let the air out through your mouth. Focus on the feeling of air coming out and your chest and abdomen relaxing. 
  6. Repeat previous steps another two times.