Back to School Breath: A Simple Breathing Exercise for Anxious Kids (and Adults Too!)
Back to school can be a funny old time. For some children, they’re desperate to get back to their friends and routine. For others, the thought of new teachers, busy classrooms, separation, changes to routine or simply getting through the school gates can feel really quite overwhelming.
And actually, the same goes for us adults. New routines, work getting busier, the school run, forgotten PE kits and a diary that suddenly seems to have exploded… September can be a lot!
My youngest is quite an anxious child, and Triangle Breath is one of the breathing exercises we use a lot at home. I love it because it’s simple enough for a child to understand, but it’s equally useful for adults. There’s no equipment, no special position and you don’t need to disappear off somewhere for twenty minutes to do it. You can use it sitting in the car, before walking into school, at bedtime, before an exam or whenever everything just feels a bit too much.
What is Triangle Breath?
It’s a really simple 3-part breathing exercise:
Breathe in for 3 → hold for 3 → breathe out for 3.
Imagine you’re tracing around the three sides of a triangle with your breath.
Try it with me
Get comfortable and let your shoulders drop.
1. Breathe in slowly through your nose for 3 counts.
2. Hold your breath gently for 3 counts.
3. Breathe out slowly through your mouth for 3 counts.
Then repeat.
Try 3–5 rounds, or just a couple if that’s all your child wants to do. There’s absolutely no need to force it.
And this is important: the breath should feel comfortable. We aren't trying to take massive breaths or hold the breath until it feels difficult. If the 3-count hold doesn't feel good, simply leave it out and focus on a slow, comfortable exhale instead.
Why is breathing helpful when we feel anxious?
When we're anxious or stressed, our breathing can change without us even noticing. It can become quicker, shallower or more erratic, and that can feed into the sensations we're already experiencing.
Bringing some gentle awareness back to the breath gives us something simple to focus on and can help interrupt that cycle.
Slow, controlled breathing can support the body's relaxation response, and paying attention to a steady breathing rhythm can also give the brain something else to concentrate on when thoughts are racing.
For children, I think the simplicity is the magic. They don't need to understand the science. They just need something they can remember when they're feeling wobbly.
And honestly, adults aren't that different!
When could you use Triangle Breath?
You can use this breathing exercise whenever you need a little reset.
It could be:
Before going into school in the morning
If your child is feeling anxious about the school day
Before an exam or test
Before a presentation or performance
When separating from a parent feels difficult
After a stressful day
Before bedtime
When emotions are running high
During a busy or overwhelming moment
Before something new or unfamiliar
And don't save it just for children. Try it yourself.
The next time you're sitting in the school car park wondering how on earth you've already got seventeen things to do before lunchtime, give yourself three rounds too!
Keep it simple
Breathing exercises shouldn't become another thing your child feels they have to get right.
You can practise Triangle Breath when they're already calm so that it becomes familiar. Then, when they have a moment of anxiety or overwhelm, it isn't a completely new technique they're being asked to remember.
You might even make it a little game. Trace a triangle with your finger while you breathe, count together or imagine you're slowly inflating and deflating a balloon.
Three breaths. That's it.
Sometimes the simplest tools are the ones we actually use.
And if your child doesn't like the breath hold, don't force it. Breathing should feel safe and comfortable. Simply try a gentle inhale followed by a longer, relaxed exhale instead.
Whether it's your child struggling with back-to-school anxiety, a teenager feeling overwhelmed by exams, or you feeling like September has arrived at approximately 100 miles an hour, your breath is always with you.
Mel
P.S. Change your breath. Change your life. 💗