High Five Breathing
Target Age Group: Any age
Objective: ○ Gets students to focus on their breathing in the middle of a crisis. Works for anxiety, stress, and overstimulation.
Why This Works:
- Paced Breathing:
- Tracing up and down each finger naturally paces inhale/exhale (e.g., ~5 focused breaths across five fingers)
- Crisis-Friendly:
- No extra materials needed — ideal when supplies aren’t available
- Mindfulness-Based:
- Shifts attention to breath and sensation, reducing anxiety and panic
- Relaxation:
- Breath rhythm signals the brain to downshift, helping emotions settle
- Symbolic:
- Provides a go-to action when a panic attack is arising — something simple to hold onto
- Universal & Simple:
- Uses only your hand; can be done individually in any setting
Instructions:
- Materials:
- No materials required — just your hand and fingers
- Hand Up:
- Student (or adult) holds one hand up with fingers spread
- Trace the Fingers:
- Use the pointer finger of the other hand to slowly travel up and down each finger
- Breathe with the Movement:
- Breathe in while tracing up the finger
- Breathe out while tracing down the finger
- Repeat for all five fingers at a calm, steady pace
