Confidence & Calm Lesson 1: Box breathing and the brave ladder

Free lesson for Grades 4–9. 20 minutes with a parent.

Box breathing

Breathe in for 4, hold for 4, out for 4, hold for 4. Trace a square in the air with a finger. Do 4 rounds together. Use it before a test or before speaking in class.

Activity: the brave ladder

Draw a ladder with 5 steps. On the bottom step write something a little scary (e.g. asking a shop attendant a question); on the top, the scariest (e.g. answering in front of the class). This week, try the bottom step once, using box breathing first.

Talk about it

• How did your body feel before and after the breathing?
• What is one kind thing you can say to yourself when you freeze?

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