Paced breathing is a Dialectical Behavior Therapy (DBT) skill designed to help clients achieve relaxation by focusing on adjusting the rhythm of their breathing. This technique is backed by scientific research and has been shown to regulate the nervous system. The DBT Paced Breathing Handout offers an overview of how this skill works. It explains four ways it can help and offers six tips that will make paced breathing more effective, such as breathing from your lower abdomen and pursing your lips. Using this handout offers many benefits for kids and teens, such as increasing their awareness of the present moment, reducing anxiety, and feeling more in control. For parents and mental health professionals teaching kids to master the skill, you can start by setting aside time to practice it in a distraction-free environment and playing soothing music in the background. More information on diaphragmatic breathing can be shared with our Benefits of Belly Breathing handout. *This item is an instant digital download. A link to download your files will be emailed to you once payment is confirmed. Want more resources like this? Check out our full catalog of DBT worksheets and handouts. References: Kramer, A. C., Neubauer, A., & Schmiedek, F. (2022). The Effectiveness of a Slow-Paced Diaphragmatic Breathing Exercise in Children’s Daily Life: a Micro-Randomized Trial. Journal of Clinical Child and Adolescent Psychology, 52(6), 797–810. https://doi.org/10.1080/15374416.2022.2084743 Lalande, L., Bambling, M., King, R., & Lowe, R. (2011). Breathwork: an additional treatment option for depression and anxiety? Journal of Contemporary Psychotherapy, 42(2), 113–119. https://doi.org/10.1007/s10879-011-9180-6
