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Staying calm in stressful situations

Box breathing, a tactical breathing technique used by the military and first responders, is an essential tool for helping yourself stay calm during times of stress.

Use these four box breathing steps to control your breathing and reduce anxiety when it matters most:

  • Breathe in (nose)
  • Keep the lungs full
  • Breathe out (mouth)
  • Keep the lungs empty

By managing your own stress, you can also de-escalate students who are in a “limbic state”—acting and talking from a part of the brain without the ability to make rational decisions—by ensuring their safety and calming their nervous system.

[WATCH] Tina H. Boogren explains how learning to control your breathing is an essential tool for self-care and classroom management

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