Tip #2: Five Finger Breath

This exercise is an effective tool to teach youth self-awareness in just a few minutes—and it has many benefits! Not only does it provide an opportunity to explore different sensations in the body (such as touch), but it also helps develop patience and focus, while teaching us how to stay present in the moment. In addition, the exercise helps us tune in to subtle bodily signals, such as tension or stress, that can occur at times when we are not feeling particularly balanced or relaxed.

Suitable for children from 3 years old and for teenagers

Before you start the exercise itself, explain to the youth what the goal of this activity is and all the benefits that regular practice can bring them.

How to proceed step by step:

Start by opening one palm towards you and extending your fingers. Take a few deep breaths through your nose and then exhale through your mouth. Once you have settled into the rhythm of your breath, use the index finger of your other hand as a pointer. Start circling your hand from the base of your thumb.

As you move your index finger up, inhale through your nose.

When you reach the tip of your thumb, hold your breath.

Then start exhaling through your mouth while moving your index finger down.

Circle all five fingers in this way.

Can you move your index finger as slowly as possible? Like a snail?

You can repeat this several times until you feel calm. It's okay if sometimes calm doesn't come. Every exercise sometimes works and sometimes doesn't. You can always just keep trying.

You can watch the Five Finger Breath video tutorial in English here .

Author: Veronika Veselá