Some students with scolionophobia are much more likely to feel anxiety at school, not only as emotional distress, but also as bodily sensations such as nausea, muscle tension and shortness of breath. Many students’ nervous systems are already activated before they get to school, with a rapid heartbeat, tense stomach, locked muscles, and brief breaths. These signs are a result of the body’s fight-or-flight mechanism that is used when trying to protect itself from any form of threat, not just physical ones.
Breathing and relaxation techniques are simple and powerful tools that can be tried by anyone. These methods help to deactivate the sympathetic nervous system, which is responsible for stress responses, and activate the parasympathetic nervous system, which induces calmness. What’s better is that these techniques are easy, don’t cost anything, and can be done any time, giving real-time relief to students.
In this section, we will discuss some breathing and relaxation techniques that can be used to relieve stress.
Box BreathingBox breathing is a structured and rhythmic breathing practice that promotes calmness. Originally, it was used by Navy SEALs to help stay calm under stress, but now therapists, educators, and those with anxiety also use it.
Here is how to perform box breathing techniques:
- Breathe in through your nose for 4 seconds
- Hold your breath for 4 seconds
- Breathe out through your mouth for 4 seconds
- Hold again for 4 seconds, and that’s it!
- You can repeat this for 4-6 cycles.
Box breathing helps you breathe properly, slows your heartbeat, and gives you something neutral to think about. Moving through those steps at a steady pace can soothe your mind and return your body to a more calm state.
A pro tip is to combine this technique with a visual aid. Imagine tracing the sides of a box with your finger, one side per step. You can also draw the box on a sticky note for use at school.
Diaphragmatic Breathing (Belly Breathing)Breathing from the diaphragm is different from shallow chest breathing, which occurs during anxiety. In diaphragmatic breathing, the diaphragm and abdominal muscles are used, allowing air to reach deeper into your lungs.
Here is how to do it:
- Sit or lie down comfortably
- Place one hand on your chest and the other on your belly
- Breathe in slowly through your nose, making the hand on your belly and not the one on your chest rise
- Breathe out through your mouth, allowing the belly to deflate
- Repeat for 5–10 minutes, focusing on the rise and fall of the belly
Diaphragmatic or belly breathing, as it is sometimes called, lowers stress, relaxes the muscles, and helps calm the mind. You can do this exercise just before bed or in the morning before you head to school.
A tip for little kids is to lie on the ground and then put a stuffed animal on their tummy. Seeing the toy go up and down during exercise keeps younger kids involved.
Progressive Muscle Relaxation (PMR)PMR guides you to tense and relax different muscles in a systematic order, teaching your body to pick up on and release physical tension.
Here’s how it can be done:
- Begin at your feet. Squeeze and curl your toes for 5 seconds
- Then relax your toes and take note of how your muscle feels
- Do this for the rest of your body: your thighs, abdomen, hands, arms, shoulders, and face.
- Hold each muscle group in a tensed position for 5 seconds and relax for 10-15 seconds.
PMR trains you to understand your body and eases symptoms of anxiety, including tension in the jaw, headaches, and muscle aches. The practice helps you pay attention to your internal experience and can help you center your thoughts on the immediate moment.
PMR is best used to calm your mind just before sleeping, after coming home from school, or if you’re dealing with stress from a panic attack. You may also combine it with the guided audio found on the websites or apps such as Breathe, Smiling Mind, or Headspace.
The 5-4-3-2-1 Grounding TechniqueThis is a sensory-based relaxation technique that can shift your mind away from anxious thoughts and help you to focus on the current moment.
Here is how to go about using the 5-4–3-2-1 grounding technique:
- Mention 5 things you can see, e.g, shoes, trees, clock, etc.
- List 4 things you can feel, e.g., your clothes
- Point out 3 things you can hear, e.g., birds, voices from a distance, etc.
- List 2 things you can smell, e.g., roasted coffee, wet grass
- List 1 thing you can taste or imagine tasting
Most of the time, anxiety comes from worrying about future problems ("What if I do badly on the test?"). Using grounding techniques gives students a technique to help them relax and calm the mind quickly.
You can use this method just before starting school for the day, during changes of activity, or during break time in class. Since it isn’t obvious, it makes students more at ease and helps those who suffer from social anxiety.
Paired Muscle and Breath RelaxationThese techniques combine Progressive Muscle Relaxation with deep breathing to maximize relaxation in a short amount of time.
Here is how to go about it:
- Take a long, deep breath as you tense your fists (or a group of muscles).
- Maintain your control of breath and muscles for about 4–5 seconds.
- Make sure you slow your breathing as you let go of the tension.
- Work out a different muscle group after the first exercise
The mix of exercise and breathing helps give your body oxygen and helps reduce physical tension. It is most useful during situations where you feel nervous, like taking a test, speaking in front of a group, or eating lunch around classmates.