Try it Tomorrow (Families): Five Finger Breathing

[Girls Leadership Contributing Writer]

This try-it-tomorrow tool is great for all ages.

This simple grounding activity can be used anywhere to slow breathing and calm the body and mind. Use it alone or together!

Materials ​

• All you need for this activity is your hand and your breath
• (Optional): A quiet moment and a comfy place to sit
• (Optional): A journal and something to write with for reflection questions

Instruction​

• Hold up one hand
• With your other hand, trace your thumb
• Inhale as you trace up
• Exhale as you trace down
• Keep tracing each finger, matching your breath – inhale as you trace up a finger, exhale as you trace down
• Finish all five fingers and notice how your body feels

Reflection
Notice: What did you notice in your body while breathing?​

• Examples:
  • heart rate
  • shoulders
  • jaw
  • thoughts slowing down

Name: one feeling you had before the activity and one feeling you had after the activity

• Examples:
  • anxious → calmer
  • tense → steadier
  • distracted → present

Choose: When could this help you next time?

• Examples:
  • before a hard conversation
  • after a mistake
  • before bed
  • during practice
  • etc.

Take it With You: Write a reminder or cue you’ll use.

• Examples:
  • “Breathe before reacting.”
  • “Five fingers = five breaths.”
  • “I can pause.”

Quick Tips ​

• Practice when calm first.
  • Try it at neutral times (before bed, in the car, after dinner) so it’s easier to use during big feelings.
• Model it out loud.
  • Caregivers can say, “I’m feeling frustrated – I’m going to do five-finger breathing.” Kids learn by seeing it.
• Use it as a pause, not a punishment.
  • This is a reset tool, not a timeout or consequence.

Ready to try it? Let us know how it went in the comments below!

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