Middle school can be a stressful time for adolescents. While managing more challenging workload demands, they also grapple with anxiety brought on by larger issues like forming their identity and gaining independence. These emotions can be difficult to experience but are easi- er with relaxation skills.

As highlighted in the video, stress and anxiety often produce physical sensations due to our flight, fight, or freeze response. Effective relaxation skills like paced belly breathing help to calm the body and turn down the intensity of that emotion.

Below is a summary of PACED BELLY BREATHING, one of the key relaxation skills in the video.
• Belly breathing is breathing slowly and deeply at a steady pace. By slowing their inhales and extending their exhales, your child can use their breath to harness control of their emotions.
• Belly breathing balances out the carbon dioxide and oxygen in kids’ bodies, cutting off their fight, flight, or freeze response.
It returns their mind and body to a calmer state.

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The California Healthy Minds, Thriving Kids Project is series of free, evidence-based video and print resources that caregivers and educators can use to teach their kids critical mental health and coping skills. The project was born of an innovative partnership between the state of California and the Child Mind Institute.

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