Tip: Teacher Tranquility Tips > Breathe & Be Mindful

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The start of a school year is a stressful time. Whether you’re already back to work, the #SundayScaries have arrived, or you are anxiously anticipating with excitement what is to come, remember to take some time throughout the day to breathe! Pause, and try one of these breathing exercises to help relieve stress and refocus attention:

  • 4-7-8: Breathe in for 4 seconds, hold your breath for 7 seconds, and slowly release your breath for 8 seconds. Repeat as many times as needed.
  • Box Breathing: Breathe in for 4 seconds, hold your breath at the top for 4 seconds, breathe out for 4 seconds, and hold it at the bottom for 4 seconds. Repeat as many times as needed.
  • Bonus: Follow along with a free breathing exercise video.


When we are stressed or anxious, it’s important to pay attention to our body and its reactions to our feelings. When you begin to feel overwhelmed, try one of these easy mindfulness activities:

  • 2-Minute Quick Focus Reset - Take a deep breath, adopt a posture of awareness, and allow attention to drop into the current moment. Bring to your attention what is in your surrounding space. Allow your attention to zoom in and focus on one object within your sight. If attention wanders or your thoughts start rolling, return your attention to the object. Expand your focus back out to the rest of the room.
  • ⁠Grounding Exercise: Letting Go of Feelings - Pause and notice which feelings and thoughts are present in your mind. Once we notice them, we can also label them as being bad or unwelcome, without judgment. Think of these feelings like balloons to let go of and allow them to float away.
  • ⁠Managing Anxious Thoughts and Stress - Place your feet on the floor, sitting in a comfortable position. Take a deep breath in and out with your eyes closed. Visualize a strong and sturdy tree and its roots growing deeper and more firmly rooted. Leaves from the tree float away in the wind. Think of your thoughts as the leaves and the tree as your sense of self.


Follow @emintsnc on social media for more tips and tricks to help you decrease your stress and anxiety!


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