Breathe Like A Boxer : Emotional Regulation for Teens in Geelong
Oct 15, 2024
At Geelong Boxing Club, we know that strength is more than muscle. And for teens—especially those who feel like the world’s got them in a headlock—breath control might just be one of the most powerful tools they can learn. It’s not just about staying calm in the ring; it’s about handling stress and overwhelm, even when life gets messy.
We get that for some teens—especially those who’ve been labeled as "disengaged" or who might display antisocial behavior—the idea of breathwork might sound a bit too "chill." But the truth is, breath control taps into something deeper. When we’re stressed or triggered, our bodies go into fight-or-flight mode. For teens who’ve experienced trauma, that response can be on overdrive, making it hard to calm down, think clearly, or respond to situations in a healthy way.
Here’s where breathwork comes in.
Breathing is a direct line to the nervous system—it tells the brain whether we’re safe or under threat. For teens who’ve been through difficult situations, learning how to regulate their breath is a way to retrain their body’s natural stress response. And when we bring this into boxing, it becomes a practical, real-life skill that helps teens both in the ring and out of it.
Why Breath Matters:
Let’s be real—being a teen is tough. There’s school, pressure to fit in, social media, figuring out who you are, and a lot of noise from the outside world. For teens who are already carrying the weight of trauma, it’s even harder to stay grounded. That’s why we teach breathwork through boxing—it’s physical, it’s active, and it makes sense in the moment. Teens can see right away how controlling their breath helps them stay calm, focused, and in control.
We use breath to help:
-Dial down stress when things start to feel out of control.
-Recover quickly between rounds (or between life’s punches).
-Stay focused when their mind is racing or they’re feeling the heat.
For Teens Who Need It Most:
Breathwork gives teens a way to take control, even when they feel like they’ve got none. Whether it’s boxing or navigating life, being able to slow down and breathe through the pressure is a skill that sticks. For teens who’ve been through tough times, learning to master their breath can help them master their emotions.
3 Ways Teens Can Practice Breathwork at Home (That Don’t Feel Lame):
Boxer’s Focus Breath
While practicing shadowboxing at home, breathe out sharply with each punch. This helps build rhythm and power while keeping the breath in sync with movement. Between rounds, pause for a couple of deep belly breaths: inhale for 4 seconds, hold for 2, and exhale for 6. This helps reset their focus, calm the nerves, and recover faster.
"Drop the Mic" Breathing
Before or after a stressful moment (like school or a social situation), teach them to drop everything and do a quick "reset breath." Inhale through the nose for 4, hold for 4, and exhale for 6. It’s a simple way to get grounded fast—no boxing gloves required.
Night Shift Breathing
Before bed, encourage teens to lie down and focus on their breath. Inhale deeply through the nose for 4 seconds, hold for 4, then exhale slowly for 6. This kind of breath helps lower the heart rate and calm the mind, making it easier to wind down and get some much-needed rest.
Breathwork isn’t just about staying cool in the ring—it’s about learning how to stay cool when life throws a punch. And for teens who’ve been through some stuff, that’s a game changer. Next time you find yourself stressed out or ready to throw in the towel, remember: the first thing you can always control is your breath.
Breathe like a boxer—focused, steady, and always ready for whatever’s next. 🥊
Contact us to find out more about our customised programs for teens [email protected]
