Breathe in for 4, hold for 7, out for 8

This relaxing breath technique has been around for centuries. I teach it to students in grades 3-5 who need more emotion regulation, especially those who get anxious. It should be practiced twice a day so it is a habit that is available when a trigger presents (like a test). I encourage them to practice when they get in bed at night because research shows it is a great way to fall asleep. Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in the roof of the mouth behind the teeth the whole time. Exhalation takes twice as long as inhalation. You count silently in your mind. The App pictured above can be used as an aide if needed. I use it myself because most of us do not fully exhale which is key to promoting relaxation.