During stress, breathing can become shallow and quick, which can make a person feel more anxious or overwhelmed. The good news is that simple breathing techniques, especially when paired with visual guides, have been shown to help the body calm down. This is where triangle breathing becomes beneficial.
The Triangle Breathing handout introduces a simple, calming rhythm: breathe in, hold, and breathe out — each for the same amount of time, while forming the shape of a triangle. It teaches clients to picture the triangle as they breathe, how to count at their own pace, and how to adjust the timing as they get comfortable. It also includes tips on when to use this skill.
By following this technique, kids and teens may feel more focused, calm, and in control. Let them know that triangle breathing doesn’t have to feel like an extra task — it can be incorporated into their daily activities: before checking their devices, after closing a book, or while transitioning between activities.
Caring adults can encourage them to use triangle breathing with small, simple cues like tracing a drawing of a triangle on a notebook or their leg using their finger.
Another shape-based breathing skill for coping is the square breathing teachnique.
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References:
- Kramer, A. C., Neubauer, A. B., & Schmiedek, F. (2022). The effectiveness of a slow-paced diaphragmatic breathing exercise in children’s daily life: A micro-randomized trial. Journal of Clinical Child & Adolescent Psychology, 52(6), 797-810. https://doi.org/10.1080/15374416.2022.2084743
- Liang, W., Xiao, J., Ren, F., Chen, Z., Li, C., Bai, Z., & Rukšenas, O. (2023). Acute effect of breathing exercises on muscle tension and executive function under psychological stress. Frontiers in Psychology, 14. https://doi.org/10.3389/fpsyg.2023.1155134
- Tassani, S., Chaves, P., Beardsley, M., Vujovic, M., Ramírez, J., Mendoza, J., Portero-Tresserra, M., González-Ballester, M. A., & Hernández-Leo, D. (2024). Breathing, postural stability, and psychological health: A study to explore triangular links. Frontiers in Bioengineering and Biotechnology, 12. https://doi.org/10.3389/fbioe.2024.1347939
