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5 Parts of the Day.

Support your day with Breathwork .

The Five Parts of the Day invite educators and students to integrate breathwork into the natural flow of the day. Each mindful practice supports the body’s systems, nurtures balance and focus, and helps create a learning environment where every mind and every body can thrive.

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Good Morning Wake-Up

Breathwork Practice: Belly Breath

Belly breathing is a powerful way to calm the body and sharpen the mind. When we breathe deeply into the belly, the diaphragm fully expands, signaling to the nervous system that we are safe. This shift activates the body’s relaxation response, reducing stress hormones and easing tension in the muscles. Regular belly breathing improves focus, emotional regulation, and overall resilience. It increases oxygen flow, supports clearer thinking, steadier energy, and a more balanced mood. 
  1. Place your hand on your belly.
  2. Inhale and notice how your diaphragm moves down and your belly presses into your hand.
  3. As you exhale, release the air and pull your belly button toward your spine.
  4. Repeat 3 times.

Calm the Butterflies

Breathwork Practice: Box Breath

Box Breath increases focus, awareness, and observation—especially before a test. Identify when you’d like to experience full concentration or reduce stress in your daily life and try Box Breath.

  1. Sit with your spine tall.
  2. Imagine you’re floating above your body and are looking down from a new point of view.
  3. Notice your body breathing for you, and tune your awareness inward, observing yourself as if you were your favorite show.
  4. Slowly inhale and exhale for 3-5 minutes.

Get Back in the Zone

Breathwork Practice: Ocean Breath

Ocean Breath is the foundational building block of breath.
It can be used any time of the day to help increase concentration and focus.

 

  1. Inhale through your nostrils and notice how your breath moves across the back of your throat—creating a sound similar to the ocean or to Darth Vader’s breathing.
  2. Exhale through the nose like you’re fogging up a mirror. Slowly, try to control your exhale.
  3. Complete three rounds of nose breathing.
  4. Notice if you can control rapid, shallow, and fear-based breathing by slowly extending your exhale through nose breathing. Try using a count as you inhale. Mirror your exhale with the same count.
  5. The sounds are mesmerizing and rhythmic. They offer us an opportunity to become tuned into our own breath, allowing us to move in rhythm with other areas of our lives.

Seventh Inning Stretch

Breathwork Practice: Buzzing Bee Breath

Buzzing Bee Breath is a soothing breathing practice that incorporates a gentle humming sound on the exhale. The humming stimulates the Vagus Nerve, which plays a key role in regulating stress responses and fostering relaxation. By naturally slowing the breath, it triggers the parasympathetic nervous system, helping to quiet the mind and alleviate stress and anxiety. This simple, accessible practice serves as a quick tool to reset and balance your energy, enabling students to return to learning with renewed clarity and focus.
  1. Sit with your spine tall.
  2. Inhale as you place your index and middle fingers over your ears to quiet down environmental sounds.
  3. As you exhale, make a humming sound during the entire exhale and listen to the sound.
  4. Keep your fingers over your ears and complete three rounds.

Leave It at the Door

Breathwork Practice: 4-7-8 Breath

This is a perfect breath exercise for getting quiet, taking a power rest, or settling yourself before you sleep. Focusing on the breath count allows the body to settle, preparing it for deep rest by signaling the autonomic nervous system’s Rest and Digest mode to kick in, keeping you healthy, rested, and on track with life.

  1. Lie down in a comfortable position.
  2. Inhale for the count of 4.
  3. Pause for the count of 7.
  4. Slowly exhale to the count of 8.
  5. If you lose track of this breath, that’s the point.
  6. Use it as a tool to help you fall asleep.

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