Clinical reference only. This content is intended for trained clinicians and does not replace formal EMDR training or supervision. See our family guide.
Breathing Exercises
Phase 2 Resource Development - Regulation Techniques
Page 1 of 2
Teen Techniques
T Teenager Breathing Techniques (Ages 13+)
Use a comfortable, unforced breath. Shorten the counts, skip holds, or return to normal breathing as needed. Stop or choose another activity if it feels uncomfortable. Feeling calm is not required to finish.
1 4-7-8 Breathing (Relaxing Breath)
"This breathing pattern gives more time to breathing out than breathing in. Here are the counts:
- Breathe in through your nose for 4 counts
- Hold your breath for 7 counts
- Breathe out slowly through your mouth for 8 counts
Let's try it together and notice how it feels. You can stop if it is uncomfortable."
2 Box Breathing (Square Breathing)
"Box breathing is used by Navy SEALs to stay calm under pressure. Imagine drawing a box in the air:
- Breathe in for 4 counts (drawing up the first side)
- Hold for 4 counts (drawing across the top)
- Breathe out for 4 counts (drawing down the other side)
- Hold for 4 counts (drawing across the bottom)
Repeat the box as many times as you need. You can trace a square on your leg or in the air."
3 Diaphragmatic Breathing (Belly Breathing)
"When we feel stressed, our breathing sometimes changes. We can try noticing the movement of the abdomen while breathing.
Place one hand on your chest and one on your belly. When you breathe in, your belly should rise while your chest stays mostly still. Breathe in slowly through your nose... watch your belly push out... Now breathe out slowly through your mouth... feel your belly fall back in...
Practice while it feels comfortable. Notice whether this is a useful strategy for you."
4 5-5-7 Counted Exhale
"This pattern gives more time to breathing out:
- Breathe in through your nose for 5 counts
- Hold briefly for 5 counts
- Breathe out slowly for 7 counts
The suggested practice is 4–6 repetitions. You can stop sooner; feeling calmer is not required."
5 Grounding Breath with Body Awareness
"This combines breathing with body awareness to bring you back to the present moment:
Feel your feet on the floor. Notice the chair supporting you. Take a slow breath in... As you breathe out, imagine roots growing from your feet into the ground, anchoring you...
Breathe in strength from the earth... breathe out any tension or worry... Feel yourself solid, grounded, present in this moment...
Continue only while it feels comfortable. You can stop without needing to feel centered or calm."
Clinical Note: Adapt the explanation to the person's interests. Describe relaxation as a possible response, without promising a particular physiological effect.
Breathing Exercises
Phase 2 Resource Development - Regulation Techniques
Page 2 of 2
Child Techniques
C Child-Friendly Breathing Techniques (Ages 6-12)
Use a comfortable, unforced breath. Shorten the counts, skip holds, or return to normal breathing as needed. Stop or choose another activity if it feels uncomfortable. Feeling calm is not required to finish.
1 Balloon Breathing
"Let's pretend your tummy is a balloon! Put your hands on your belly...
Now breathe in slowly through your nose and watch your balloon get bigger and bigger... feel it push out against your hands...
Now let the air out slowly through your mouth - shhhhhhh - and feel your balloon getting smaller...
Let's do it again! Big balloon... [breathe in]... slowly let the air out... [breathe out]..."
2 Hot Cocoa Breathing
"Pretend you're holding a cup of yummy hot cocoa! Cup your hands like you're holding the mug...
First, smell how good it smells - breathe in through your nose... mmmmm...
But it's too hot to drink! So blow on it gently to cool it down - breathe out slowly through your mouth...
Smell again... blow to cool it down... Let's do it a few more times until it's just right!"
3 Starfish Breathing (5-Finger Breathing)
"Hold up one hand like a starfish with your fingers spread out. Use your other hand to trace around it...
Start at the bottom of your thumb. Breathe IN as you slide your finger UP the outside of your thumb...
Breathe OUT as you slide DOWN the other side into the valley...
Breathe IN going UP your pointer finger... OUT going down... Keep going all the way around your hand!"
4 Bunny Breathing
"Let's breathe like a bunny! Bunnies take quick little sniffs with their nose...
Take 3 quick little sniffs in through your nose - sniff, sniff, sniff!
Then one long breath out through your mouth - whoooosh...
We can try again if you want. Notice how you feel; you do not need to calm down quickly."
5 Snake Breathing
"Let's breathe like a snake! Take a big breath in through your nose...
Now breathe out slowly and make a hissing sound like a snake - sssssssssss...
Let the hiss last only as long as feels comfortable. You can stop whenever you want...
Let's try again - big breath in... sssssssssssssssss... Notice how you feel now. There is no feeling you have to reach."
Tips for Teaching Children
- - Use props: pinwheels, bubbles, feathers, stuffed animals on belly
- - Practice when calm first, then prompt during distress
- - Let child choose their favorite technique
- - Teach caregivers to model and cue breathing at home
Client's Preferred Technique
Preferred Breathing Exercise:
Notes/Modifications: