5 Simple Breathing Exercises to Calm Your Class in Under 5 Minutes

As a teacher, you know how quickly the energy in your classroom can shift. Whether it's after recess, before a big test, or when students seem a little restless, finding a quick way to help them reset and refocus can make a huge difference.

Mindful breathing is a powerful tool to help kids feel calm, confident, and ready to learn. The best part is that it only takes a few minutes!

Here are five simple breathing exercises you can try with your class to calm the energy and create a more peaceful learning environment — all in under five minutes.

Spread the fingers on one of your hands wide apart, making a star.

With the other hand, use your finger to trace your fingers. Breathe in as you trace up and breathe out as you trace down.

When you are finished, switch hands and do it again!

star

share:

⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️

⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️

Imagine you are a lion. Big and strong. Roaming the large, beautiful land with your pride.

You, fierce lion, are the ruler of the land. You are brave and strong.

Slowly start to breathe faster and faster. Breathing in through the nose and out through the mouth, sticking your tongue out.

When you feel ready, take a deep breath in through the nose, breath out hard through the mouth, stick your tongue out and

ROOOOOAAARRR!

like a lion. 

Lion

🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁

🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁🦁

Pretend you are a bee. Your light wings carry you from flower to flower.

Gently cover your ears with your hands or put your fingers gently in your ears, press your lips together, and make a humming vibration in your throat.

Bee

🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝

🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝🐝

Pretend your belly is a balloon.

Put your hand on your belly. Breathe in deeply and slowly through the nose, filling the belly, feeling it grow bigger and bigger. Breathe out slowly, feeling the belly empty.
Continue to breathe like this for as long as you’d like.

Balloon

🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈

🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈🎈

Inhale slowly through the nose with your mouth closed, filling your body with oxygen starting at the lower belly, to the ribs, to the chest, to the throat.

Then exhale through the nose, starting at the throat, to the chest, to the ribs, to the lower belly.

After practicing Ujjayi breathing, take a few deep, slow natural breaths to cement the breathing practice.

Ocean

🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊

🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊

Try using these exercises as part of your daily routine - at the start of the day, after transitions, or whenever you notice the class energy shifting. With consistent practice, your students will begin to naturally use these tools to self-regulate and feel more confident in managing their emotions.

Helping kids learn to calm their bodies and minds through breathing is one of the best gifts you can give them - and it’s as simple as taking a breath!

✅ Pro Tip:

Tips for Guiding Students in a Mindful Breathing Exercise

Incorporating mindful breathing exercises into your classroom routine is a simple yet powerful way to help students feel more calm, focused, and emotionally balanced. By guiding students with patience, consistency, and care, you’re not only helping them manage stress in the moment but equipping them with lifelong self-regulation skills.

The beauty of mindful breathing is that it’s always available - whether your students need to reset after a busy transition or calm their nerves before a test. With regular practice, these quick exercises can transform the energy in your classroom and help your students feel more confident and at ease.

Before starting, ensure that the classroom environment is calm and free from distractions. Dim the lights if possible, and ask students to sit comfortably in a quiet spot. Encourage them to close their eyes or soften their gaze, but let them know it’s okay to keep their eyes open if they feel more comfortable that way. The goal is to help them feel safe and at ease.

01. Create a Calm Atmosphere

The way you speak during the exercise matters. Use a soft, steady tone of voice and speak slowly. Avoid rushing through the instructions - give students time to settle into each breath. Pausing between prompts allows them to fully experience each inhale and exhale without feeling pressured.

02. Use a Gentle and Steady Tone

Especially with younger children, it’s important to keep the breathing exercises short and straightforward. A 1–3 minute exercise is often enough to help students reset and refocus. Provide clear and simple instructions like, "Breathe in slowly through your nose… and breathe out gently through your mouth." Repeating the same cues helps students stay focused.

03. Keep It Simple and Short

Not every student will engage in the same way - and that’s okay. Some may close their eyes, while others might prefer to keep them open. Let them know there’s no "right" way to do it. If a student becomes distracted, calmly redirect them without criticism. The goal is to help them feel comfortable exploring mindfulness at their own pace.

04. Be Flexible and Non-Judgmental

After the exercise, invite students to share how they feel, but don’t pressure them to speak. You can ask open-ended questions like, "How does your body feel now?" or "Did you notice anything about your breathing?" This helps students connect the exercise to their emotional state and reinforces the benefits of mindful breathing.

05. End with Reflection