Breathing Ladder

Lying on a mat, students climb up and down a "ladder" of breaths, gradually lengthening and then shortening each inhale and exhale. It builds breath control and helps bring heart rate down after exercise.

How to play

1. Each student lies on their back on a mat, knees bent, one hand on the belly and one on the chest (1 min).
2. Step 1: breathe in for 2 seconds and out for 2; the teacher counts softly and it's repeated twice.
3. Climb the ladder: 3-3, 4-4 and 5-5, two breaths on each step, noticing that the belly hand rises first (2 min).
4. Top step: breathe in for 4 seconds and out for 6, three times, letting the air out through the mouth as if fogging a window (1 min).
5. Climb down: 4-4, 3-3 and 2-2, then breathe freely for 30 seconds with eyes closed (1.5 min).
6. To get up, roll to one side, sit for a few seconds, and share which step felt most comfortable (0.5 min).

Rules

• Never force your breathing or hold your breath.
• If you feel dizzy, go back to normal breathing and let the teacher know.
• Stay silent the whole time so everyone can hear the count.
• Get up slowly by rolling to the side to avoid lightheadedness.

Variations

Adaptations

• Limited mobility: do it seated in a chair or wheelchair with the back supported.
• Deaf or hard-of-hearing students: the teacher shows the timing by raising and lowering a hand.
• Students with asthma: stay on the shorter steps and keep their inhaler nearby if they use one.

Learning goals

• Consciously control the pace and length of each breath.
• Use belly breathing to lower heart rate.
• Identify the breathing pace that feels most relaxing.

Equipment for a class of 25

• yoga mats: 25

Teacher tip

The long exhale is what calms the body most, so emphasize it. Lay the mats out in rows with an aisle so you can walk through and check hand placement.

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