Mindful Breathing

Youth can practice mindfulness the same way as adults. However, hey, let’s admit, not all of us have the same attention span. Sometimes it needs to be shorter and maybe even more engaging to trap your attention for a longer period of time. The best way is to simply breathe!

What is Mindful Breathing?

Mindfulness is paying attention to the here and now in this moment. And I sure hope you know what breathing is. So, with that, mindful breathing is paying attention to your breath, here and now. Your breath is one of the easiest anchors that you can choose. It can include counting breaths and saying aloud breathe in and breathe out. And it can also include how the air feels on your nose or in your stomach or chest when you breathe in or out. Breathing is something that we do automatically. We just need to realize we are doing it. Paying attention is the hardest part of it.


Some of the best benefits of mindful breathing are happiness and even finding emotional stability. Breathing can be a way to help you to respond to situations rather than react. There’s a big difference with Reaction Versus Responding and breathing is a part of making that happen. Changing your breath and manipulating it can alter your emotions from angry to joyful or sad to happy. Above all, breathing plays a huge part in the connection we have to others and helps us to maintain our positivity in the world.


Practicing first thing in the morning can start your day out just right. Additionally, closing your day by practicing mindful breathing can help you to calm and relax for bed. Let’s try mindful breathing and see how it makes us feel.

Take a deep breath in and breathe out. You can read this aloud but your should do it slowly and calmly. Continue yourself by saying aloud, “breathe in….breathe out.” Now let’s breathe normally like we usually breathe. Keep breathing like that and just feel your breath. Next, place your hand on where you feel your breath the most. Do you feel it in your nose, your throat, your chest, or in your belly? Now keep breathing and focus on where you feel your breath the most. Continue focusing on your breath for another minute. See if you can notice the movement in your belly, chest, or nose every time you breathe in and every time you breathe out. Breathe in… and breathe out.



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Posted: May 15, 2020

Category: 4-H & Youth, Camp, Clubs & Volunteers, Curriculum, Health & Nutrition, Relationships & Family, , Work & Life
Tags: 4-H, Breathing, Mindful, Mindfulness, Youth Development

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