Slow Straw Breathing

Students exhale slowly through a straw, which naturally lengthens the exhale and helps lower heart rate after exercise. Then they try to match the same rhythm without the straw so they can use it anytime.

How to play

1. The teacher hands each student a reusable straw, and students sit on the floor with a tall spine (0.5 min).
2. Inhale through the nose for 3 to 4 seconds and exhale through the straw as slowly as possible without straining; the teacher times everyone's first exhale out loud (1 min).
3. Students take eight straw breaths at their own pace, aiming for each exhale to last at least 8 seconds (2 min).
4. They set the straw aside and take five breaths exhaling through pursed lips, copying the same resistance (1 min).
5. One minute of natural breathing with eyes closed (1 min).
6. Wrap-up: students store the straw in their labeled bag and tell a partner when this could help them (0.5 min).

Rules

• Each straw is personal, labeled with a name, and never shared.
• Don't blow hard; the exhale is slow and comfortable.
• Stay seated the whole time.
• If you feel dizzy, remove the straw and breathe normally.

Variations

Adaptations

• Limited mobility: do it in a chair with no changes.
• Hearing impairment: the teacher counts exhale seconds on their fingers.
• Asthma: reduce the number of breaths and prioritize comfort, with the inhaler nearby.

Learning goals

• Lengthen the exhale to support recovery.
• Transfer the technique to pursed-lip breathing with no equipment.
• Voluntarily control breathing rate.

Equipment for a class of 25

• reusable straws: 25
• stopwatch: 1

Teacher tip

Use washable reusable straws and store them in individual labeled bags for hygiene. Many students are surprised by how long they can exhale, which keeps them motivated.

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