Section 5
Belly Breathing and Relaxation
As children and young adults grow, they experience many situations that can trigger stress, anxiety, or restlessness. Belly breathing, also called diaphragmatic breathing, is a simple relaxation technique that helps calm both the body and mind. By focusing on slow, deep breaths that expand the belly rather than the chest, individuals activate the body’s natural relaxation response and create a sense of steadiness from within.
When we breathe deeply into the diaphragm, the brain receives a signal that it’s safe to relax. This process engages the parasympathetic nervous system—the body’s built-in “calm-down” mechanism which slows the heart rate, lowers blood pressure, and eases muscle tension. For children and students learning to manage emotions, belly breathing is a powerful tool for self-regulation. It teaches them that they can influence how they feel simply by paying attention to their breath.
Practicing belly breathing also strengthens mind-body awareness. When a person feels anxious, their breathing often becomes shallow and quick. By intentionally slowing the breath, they reconnect with their body’s natural rhythm and shift away from the “fight-or-flight” response. This mindful focus on breathing fosters emotional balance and helps redirect attention from worries to the present moment.
Over time, belly breathing builds resilience and confidence in one’s ability to handle stress. It can be practiced anywhere—before a test, during conflict, or when feeling overwhelmed—and requires no special tools. Through consistent practice, individuals learn that calmness is not something found outside of themselves, but something they can create from within.
Why “Belly Breathing and Relaxation” Matters
It promotes physiological calm:
Deep diaphragmatic breathing increases oxygen flow and activates the parasympathetic nervous system, which lowers cortisol (the stress hormone) and promotes relaxation (Jerath et al., 2006).
It supports emotional regulation:
Regular breathing practice helps train the brain to recover more quickly from stress, reducing anxiety and emotional reactivity (Ma et al., 2017).
It enhances focus and presence:
Slow, mindful breathing improves concentration and attention by stabilizing heart rate variability and supporting balanced brain function (Tang et al., 2009).
It builds lifelong coping skills:
By learning how to self-soothe through breath, individuals develop internal resources for handling challenges and maintaining emotional health throughout life.