Here are some explanations of different relaxation techniques:
4-7-8 Breathing
Lazy 8 Breathing (Social Thinking & Zones of Regulation)
6 Sides of Breathing (Social Thinking & Zones of Regulation)
Calming Sequence (Zones of Regulation)
4-7-8 Breathing
- Inhale for 4 seconds
- Hold your breath for 7 seconds
- Exhale for 8 seconds
- Repeat until you start to feel calm
- This method is also helpful if you are having difficulty falling asleep!
Lazy 8 Breathing (Social Thinking & Zones of Regulation)
- While you draw a figure 8 with your finger (on your thigh, on a table, in the air):
- Take a deep breath in
- As you cross the center of the figure 8 with your finger, slowly let your breath out
- Continue breathing around the Lazy 8 until you have a calm body and mind
6 Sides of Breathing (Social Thinking & Zones of Regulation)
- As you trace a hexagon shape (6 sided) with your finger (on your thigh, on a table, in the air):
- Take a deep breath in as you "draw" the 1st side
- Hold your breath as you "draw" the 2nd side
- Slowly exhale as you "draw" the 3rd side
- Repeat this process for the last 3 sides
- Repeat until you feel calm and relaxed
Calming Sequence (Zones of Regulation)
- This works best while you are sitting (in a chair/on the floor, ...)
- Squeeze your hands into tight fists
- Close your eyes and rub your forehead (just above your eyebrows)
- Rub your thighs (tops of your legs)
- Repeat 5 times to bring your stress down
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