Self-Care 5 min read

Deep Breathing

Deep breathing involves conscious, controlled breathing techniques that activate the parasympathetic nervous system, reducing stress and improving emotional regulation.

Why breathing affects the nervous system

Deep breathing directly influences the autonomic nervous system through the vagus nerve. Slow, deep breaths activate parasympathetic response, countering the sympathetic "fight or flight" activation common in stress and anxiety.

Research demonstrates that controlled breathing practices reduce cortisol levels, improve heart rate variability, and enhance prefrontal cortex function. Studies with adolescents show that regular breathing practice improves test anxiety, emotional regulation, and even academic performance through improved attention.

Ma et al. (2017) found that diaphragmatic breathing significantly reduces cortisol levels and improves sustained attention. Zaccaro et al. (2018) demonstrated that slow breathing techniques enhance emotional control and wellbeing through vagal activation.

You're not alone

If your teen dismisses breathing exercises as "weird" or "pointless," you're facing typical adolescent skepticism about anything seeming too simple or "woo-woo." Many parents struggle convincing teens that something so basic could help with complex problems. The key is presenting it scientifically and letting them experience benefits rather than preaching. Families where parents model deep breathing see better teen adoption than those just recommending it.

What it looks like day to day

Student

Your teen quietly uses box breathing before a presentation, managing anxiety without anyone noticing their calming technique.

Parent

You notice your teen taking deep breaths before responding during an argument, using the pause to regulate emotions rather than exploding.

Tiny steps to try

Introduce breathing techniques gradually and scientifically.

1

Box breathing

Breathe in for 4, hold for 4, out for 4, hold for 4. Simple enough to remember under stress.
2

Belly breathing

Hand on stomach, breathe deeply enough to move hand. Shifts from shallow anxiety breathing to calming deep breaths.
3

Counting breaths

Simply count breaths to 10, restart when distracted. Combines breathing with focus practice.
4

Movement pairing

Combine with [balance exercises](/the-parent-bit/balance-exercises-an-alternative-treatment-for-adhd) or stretching. Makes breathing practice feel less awkward.
5

Tech support

Use apps with visual breathing guides. Teens often accept from technology what they reject from parents.

Why deep breathing works for teens

Deep breathing provides immediate, accessible stress relief that teens can use anywhere without special equipment or obvious intervention.

Benefits of deep breathing:
• Reduces anxiety within minutes
• Improves focus and attention
• Lowers blood pressure and heart rate
• Interrupts panic and emotional spirals
• Enhances emotional regulation
• Improves sleep quality

Unlike many coping strategies, deep breathing works quickly and discretely, crucial for school settings.

References

Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., ... & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874.

Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.

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Frequently Asked Questions

My teen says breathing exercises make anxiety worse. What's happening?

Some people initially experience increased anxiety focusing on breathing, especially if they have panic disorder or health anxiety. Start with very brief practices (30 seconds) during calm moments. Focus on lengthening exhales rather than deep inhales. Consider movement-based breathing through yoga or sports. If anxiety persists, consult a healthcare provider as this might indicate need for professional support.

How do we make breathing exercises seem less silly to teenagers?

Frame scientifically: "Navy SEALs use this for performance under pressure." Share that athletes and performers use breathing for optimization, not just relaxation. Start with yourself, casually mentioning when you use breathing techniques. Avoid making it a big deal or forced practice. Often teens secretly try techniques they publicly mock.