When kids get upset or overwhelmed, it can be hard for them to calm down on their own. That’s where teaching emotional regulation becomes so important. One of the simplest and most effective tools for managing big feelings is something we all have with us all the time: our breath.

At Alleviant, we believe that helping kids learn how to use their breath to manage emotions can give them a skill they will carry for life. It’s a way to pause, feel grounded, and make choices instead of reacting in the moment.

When life feels overwhelming, it’s easy to forget how powerful your breath can be. Just one minute of intentional breathing can begin to calm your nervous system, clear your mind, and help you feel more grounded. That’s where box breathing comes in — a simple technique you can use anywhere, anytime, to reset your mind and body.

At Alleviant Integrated Mental Health, we often recommend box breathing as a helpful tool for managing stress, anxiety, PTSD, and even daily mental fatigue. Below, we’ll walk you through how it works, what it does for your brain, and how you can add it to your self-care routine.

Be sure to watch our free one-minute guided box breathing video below to try it for yourself.