Breathe Easy
This breathing technique has you inhale for 4, hold for 4, exhale for 4, hold for 4.
Box Breathing
When your body senses danger, it goes into fight, flight, or ___.
Freeze
Name one emotion that is more specific than just "sad."
Answers Vary (Disappointed, lonely, left out, hopeless, etc.)
A trigger is something that causes a strong ___ or reaction.
Emotion / feeling
Name one green flag in a friendship.
Kind, honest, supportive, good listener, etc.
In belly breathing, what body part should rise when you breathe in?
Your Belly / Stomach
True or false: stress is always bad for you.
False — some stress can motivate us or keep us safe
OR Example of where it could be good
True or false: you can feel more than one emotion at the same time.
True
Name one coping skill you can use when you feel overwhelmed.
Deep breathing, walking away, talking to someone, drawing, etc.
What color flag describes a friendship that might need attention?
Yellow
In 4-7-8 breathing, you inhale for 4, hold for ___, exhale for 8.
7
Name one physical sign your body gives when you're stressed.
Heart racing, sweaty palms, stomach butterflies, tense muscles, etc.
Name one emotion more specific than "mad."
Frustrated, furious, annoyed, irritated, jealous, etc.
What did we call the chain of events that goes trigger → feeling → reaction?
The domino effect / trigger chain
What is a one-sided friendship?
When only one person puts in effort or care
Name one reason we might use a breathing technique.
To calm down, reduce stress, feel less anxious (accept any reasonable answer)
What does "freeze" look like in real life?
Shutting down, going quiet, feeling stuck, zoning out
Name 3 words more specific than "happy."
Excited, proud, grateful, relieved, peaceful, joyful, etc.
What is the difference between a trigger and a coping skill?
A trigger starts the reaction; a coping skill helps you manage it
What does it mean to set a limit with a friend?
Kindly telling a friend what you are and aren't okay with
Why is it called "box" breathing?
Each step is equal (like the 4 equal sides of a box / the shape of a square)
Why did our bodies develop the fight/flight/freeze response?
To protect us from danger — it helped our ancestors survive
What does it mean to have a big emotional vocabulary?
Being able to name your feelings with specific, detailed words
What does it mean to "know your pattern"?
Recognizing your own triggers and how you typically react so you can plan ahead
Name two ways you can repair a friendship after a fight.
Apologize, talk it out, give space, listen to their feelings, etc.