Try a belly breath
Get comfortable. Put a hand on your belly. Breathe in slowly through your nose, then let the air out gently through your mouth. Notice the rise and fall.
For kids and the adults beside them
Small practices for big feelings.
These activities invite children to pause, notice, breathe, and express what is going on inside.
Name the feeling
Feelings can be easier to carry when they have a name. A tracker makes room to notice happy, sad, calm, excited, and everything between.
Open feelings tracker →Make something
Drawing, coloring, and journaling can create a safe way to explore feelings without getting every word exactly right.
Open coloring book →Breathing practices to return to
Box breathing
Breathe in for four. Pause for four. Breathe out for four. Pause for four. Repeat at the pace that feels comfortable.
4–7–8 breathing
Take a quiet breath in for four, hold for seven, then breathe out slowly for eight. If those counts do not feel comfortable, use a shorter rhythm instead.
Creative calm
Try drawing your breath, making a simple pattern, or coloring a page. The purpose is not to make perfect art. It is to notice the movement of your hand and the moment you are in.
These resources are for reflection and learning. They are not a replacement for support from a qualified medical or mental health professional.
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