What are the best mindfulness exercises for students with anxiety?

As a certified yoga instructor I implemented breathing and movement pauses into our lessons. I mainly focused on belly breathing, humming breaths, finger counting breaths and for more advanced students 478 breathing. I am cautious to introduce any breath holding techniques or rapid breathing with children and those with anxiety as it may lead to unintended effects like hyperventilation. Always provide students with options and guide them through it initially, walking them through each motion and what it may feel like in their bodies. More than anything, removing the element or surprise is vital to those with anxiety.

For students with anxiety, mindfulness exercises can offer relief. Start with simple breathing exercises, like deep belly breathing or the 4-7-8 technique. Guided imagery can help calm the mind; visualize peaceful scenes or pleasant memories. Progressive muscle relaxation involves tensing and releasing muscle groups, promoting relaxation. Additionally, mindful walking or mindful eating can engage the senses and ground students in the present moment, reducing anxiety.

Dealing with anxiety can be challenging for students, but mindfulness exercises like the body scan can offer significant relief. In a quiet space, have students lie down or sit comfortably with their eyes closed. Guide them to gradually focus on each part of their body, from toes to head, encouraging them to notice any tension. Teach them to imagine inhaling calmness into these areas and exhaling the tension. This technique not only helps students relax but also increases their awareness of bodily sensations, contributing to stress reduction. Regular practice can enhance their ability to manage anxiety more effectively day-to-day.

It’s easy to feel overwhelmed with a busy academic schedule, but mindful walking offers a simple way to manage stress. Encourage students to engage in this practice by finding a quiet, safe space where they can walk slowly and deliberately. Instruct them to focus on the feeling of their feet touching the ground, the rhythm of their steps, and the sensations of movement throughout their body. This exercise shifts their focus from stressful thoughts to the physical experience of walking, providing a practical method for calming the mind and refreshing the body during study breaks.

Mindfulness exercises recommended by CAST (Center for Applied Special Technology) focus on inclusivity and accessibility in educational settings. An effective exercise is the "Mindful Breathing" technique, where students focus on their breath, counting inhalations and exhalations to slow their mind and ease anxiety. Another valuable tool is "Body Scanning," where students pay attention to different parts of their body in sequence, recognizing tension and consciously relaxing those areas. These methods not only reduce immediate stress but also empower students to manage anxiety long-term. Additionally, CAST suggests integrating these practices into daily classroom routines, making them regular and predictable activities.

Vagus nerve stimulation can play a significant role in managing stress & anxiety The vagus nerve is part of your parasympathetic nervous system. It carries electrical signals between your brain and body, controlling automatic functions like breathing, heart rate, and digestion. When you’re stressed or scared, your sympathetic nervous system activates, stimulating the vagus nerve helps bring you back to a stable state when the stress is over. Activating it signals that you’re no longer in mortal danger. Methods for Vagus Nerve Stimulation: Cold Exposure: Apply a cold compress to your chest or the back of your neck. Dunk your head in cold water. Take a cold bath or shower. Splash cold water on your face.

I found that grounding exercises worked wonders with students suffering from anxiety especially when paired or led with breathing exercises. For example: - having a student sit low on the ground with their back against a wall palms pressed against the ground. - providing tactile objects to refocus attentions - providing sensory cues to bring them back to the present - taking my hand and squeezing and releasing (maybe adding words of encouragement) Once more relaxed they can worth their way over to some breathing exercises.