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The Mindful Breathing Workbook for Teens: Simple Practices to Help You Manage Stress and Feel Better Now

The Mindful Breathing Workbook for Teens: Simple Practices to Help You Manage Stress and Feel Better Now

The Mindful Breathing Workbook for Teens: Simple Practices to Help You Manage Stress and Feel Better Now

The Mindful Breathing Workbook for Teens: Simple Practices to Help You Manage Stress and Feel Better Now


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You have the power to lower stress and balance your emotions. Grounded in evidence-based mindfulness-based stress reduction (MBSR), this engaging and empowering workbook will show you how.

Are you stressed out or overwhelmed? If so, you’re far from alone. More than ever, teens are feeling the stress of academic pressure; high expectations from family, friends, and social media; and an increasingly uncertain future. This workbook will show you how mindful breathing exercises and self-care strategies can help you curb stress and difficult emotions, so you can be your best and reach your goals.

In The Mindful Breathing Workbook for Teens, you’ll learn breathing skills rooted in mindfulness-based stress reduction (MBSR), so you can stay grounded, find calm, and shift out of bad moods quickly. By developing your own internal strategies for managing stress, you will feel more empowered and in control—even when faced with difficult situations beyond your control. It’s kind of like having your own stress-busting superpower!

As a teen, you’re faced with more changes than ever—in both body and mind. The good news is that there are real tools you can use to manage life’s changes, challenges, and setbacks. This workbook will be your guide.

In these increasingly challenging times, teens need mental health resources more than ever. With more than 1.6 million copies sold worldwide, Instant Help Books for teens are easy to use, proven-effective, and recommended by therapists.

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Product Details

ISBN-13: 9781684037247
Publisher: New Harbinger Publications
Publication date: 08/01/2021
Pages: 184
Sales rank: 672,527
Product dimensions: 7.90(w) x 9.80(h) x 0.50(d)
Age Range: 13 - 18 Years

About the Author

Matthew D. Dewar, EdD, is a professional educator and author working at the intersection of mindfulness, self-regulation, and emotional resilience. For nearly two decades, Matt has served as an educator and well-being coordinator at Lake Forest High School in Illinois. Trained in curriculum and social-emotional learning, Matt earned his doctorate from the National College of Education. He is also former president of the Coalition of Schools Educating Mindfully (COSEM), serves on its board, and consults with school districts nationally on implementing mindfulness and emotional well-being programming.

Gina M. Biegel, MA, LMFT, is a psychotherapist, researcher, speaker, and author in the San Francisco Bay Area who specializes in mindfulness-based work with adolescents. She is founder of Stressed Teens, which has been offering mindfulness-based stress reduction for teens (MBSR-T) to adolescents, families, schools, professionals, and the community for more than a decade.

An expert and pioneer in bringing mindfulness-based approaches to youth, she is author of Be Mindful and Stress Less, The Stress Reduction Workbook for Teens, and Be Mindful Card Deck for Teens. She also has a mindfulness practice audio CD, Mindfulness for Teens, to complement the MBSR-T program. She provides intensive ten-week online trainings worldwide, and works with teens and families individually and in groups. Her work has been featured on The Today Show and CNN, and in Reuters, The New York Times, and Tricycle. Visit her website at

Table of Contents

Foreword Gina M. Biegel, Ma, Lmft vii

Dear Reader: We're Not Perfect, So Let's Not Stress About It 1

A Note to Caring Adults 5

Before You Begin 7

Section 1 Master the Basics of Mindful Breathing

Activity 1 Cultivate Mindful Attention 14

Activity 2 Pay Attention to Your Breathing 32

Activity 3 Feel and Relax Your Body 39

Activity 4 Know Your Emotions Through Your Breathing 47

Activity 5 Notice Your Breathing to Experience Your Surroundings 52

Section One Reflection

Section 2 Use Your Breathing to Manage Your Emotional Stress

Activity 6 Measure Your Breathing to Assess Your Stress Levels 60

Activity 7 Be Mindful of Your Stress Bucket 67

Activity 8 Pay Attention to What Your Breathing and Your Body Tell You 77

Activity 9 Record Your Stress Levels over Time 86

Section Two Reflection

Section 3 Improve Your Breathing to Improve Your Emotional Control

Activity 10 Sit up Straight 106

Activity 11 Choose Your Formal Breathing Posture 122

Activity 12 Shut Your Mouth! (And Breathe Through Your Nose) 126

Activity 13 Breathe Lightly, Slowly, and Deeply 131

Section Three Reflection

Section 4 Breathe Your Way to Self-Care

Activity 14 Make Self-Care Deposits into Your Well-Being Account 136

Activity 15 Exhale Slowly to Sleep Better 144

Activity 16 Write, Live, and Breathe Your Life Philosophy 153

Parting Thought: Make the Most of Your 30,000 Pebbles 169

Acknowledgements 170

Endnotes 171


Dewar resides in Chicago, IL.

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