Whether it’s a big test, an important game, or speaking in front of a crowd, moments that matter can make you feel anxious or nervous. Your heart races, your palms sweat, and it feels like you can’t focus. These feelings are normal, but they don’t have to take over. One of the best tools to calm your nerves is already with you: your breath.
Breathing exercises are simple, effective ways to manage stress and regain control before big moments. In this post, we’ll explore three powerful breathing techniques to help you stay calm and confident.
Why Breathing Exercises Work
When you’re nervous, your body activates its fight-or-flight response, increasing your heart rate and making your breathing shallow. Deep, intentional breathing interrupts this response, signaling to your brain that it’s okay to relax.
Benefits of Breathing Exercises:
- Reduces physical symptoms of anxiety: Slows heart rate, decreases tension.
- Improves focus and clarity: Helps you think clearly under pressure.
- Boosts confidence: Feeling calm and in control makes you more prepared.
- Anecdote: Ethan always felt shaky before soccer tryouts, but practicing breathing exercises helped him feel grounded and perform his best.
1. Box Breathing
Box breathing is a structured technique that’s simple yet highly effective. It’s called “box” breathing because you breathe in a rhythm of four equal parts, like the sides of a box.
How to Do Box Breathing:
- Inhale: Breathe in deeply through your nose for a count of 4.
- Hold: Hold your breath for a count of 4.
- Exhale: Slowly breathe out through your mouth for a count of 4.
- Hold: Pause and hold your breath for another count of 4.
Repeat the cycle 4–5 times, or until you feel calm.
When to Use It:
- Before a big presentation or test.
- During moments when your thoughts feel scattered.
- Example: Layla practiced box breathing before presenting her science project to the class. The rhythmic breathing helped her stay composed and speak with confidence.
2. 4-7-8 Breathing
The 4-7-8 technique is designed to help you relax quickly by extending your exhale, which activates your body’s relaxation response.
How to Do 4-7-8 Breathing:
- Inhale: Breathe in quietly through your nose for a count of 4.
- Hold: Hold your breath for a count of 7.
- Exhale: Slowly exhale through your mouth for a count of 8, making a whooshing sound.
Repeat this cycle 4–6 times.
When to Use It:
- To calm nerves the night before a big event.
- During moments of panic or overwhelming stress.
- Anecdote: Mia used 4-7-8 breathing before stepping on stage for her drama performance. By focusing on her breath, she shifted her attention away from her nerves and delivered a great performance.
3. Diaphragmatic Breathing (Belly Breathing)
Diaphragmatic breathing focuses on using your diaphragm instead of shallow chest breathing. It’s one of the most effective ways to reset your nervous system.
How to Do Diaphragmatic Breathing:
- Find a Comfortable Position: Sit or lie down and place one hand on your chest and the other on your belly.
- Inhale: Take a deep breath through your nose, making sure your belly rises (not your chest). Count to 4 as you inhale.
- Exhale: Breathe out slowly through your mouth, counting to 6. Your belly should fall as you exhale.
Repeat for 5–10 breaths.
When to Use It:
- When you feel overwhelmed during a test or competition.
- To reset and refocus after a stressful moment.
- Example: Ethan practiced belly breathing in the locker room before his big soccer game. The calming effect helped him feel ready to play his best.
Tips for Getting the Most Out of Breathing Exercises
- Practice Regularly: Don’t wait until you’re nervous to start. Practicing these exercises daily makes them more effective when you need them.
- Pair with Visualization: Imagine yourself succeeding while you breathe to build confidence.
- Create a Routine: Use these techniques as part of your pre-performance ritual to signal your mind and body that you’re ready.
Why Breathing Exercises Are Perfect for Teens
Breathing exercises are simple, free, and always available. As a teen, you’re juggling school, activities, and social pressures, and these tools help you manage stress without needing special equipment or a lot of time.
Real-Life Benefits:
- Calmer test days.
- More confidence in public speaking.
- Better focus during competitions.
Final Thoughts
Nerves are a natural part of big moments, but they don’t have to control you. By practicing these three breathing exercises—Box Breathing, 4-7-8 Breathing, and Diaphragmatic Breathing—you can calm your mind, focus your energy, and step into any situation with confidence.
The next time you’re feeling anxious, take a deep breath and give one of these techniques a try. You’ve got this!
Breathe deeply, stay calm, and stay unstoppable!