Breathe deep; pressure shrinks.

When something feels too big—like a test, a fight with a friend, or a yard of homework that looks like a mountain—remember a simple rule I like to use as a coach: breathe deep; pressure shrinks. Imagine your worry as a balloon. When you hold your breath and squeeze, it feels huge and tight. When you breathe out slowly and let air move, the balloon gets smaller and you can see it more clearly. Breathing helps your body calm down and gives your brain space to think instead of panic. It doesn’t make the problem disappear, but it makes you stronger at handling it.

A quick trick you can try right now is called “box breathing”: breathe in for four slow counts, hold for four, breathe out for four, hold for four, and repeat two or three times. Say a short phrase while you breathe to anchor your mind. I like to coach kids to pick short, powerful lines they can carry in their pocket. Use words that feel like a friend cheering you on, like small steps or gentle reminders that things change. Practice them when you’re calm so they’re ready when things get hard.

Here are simple phrases you can say out loud or quietly to yourself. Try them with a breath or two between each one: - “One step at a time.”
- “I can try again.”
- “This feeling will pass.”
- “I’m allowed to ask for help.”
- “Breathe slow, think slow.”
- “I’ve handled hard things before.”
- “It’s okay not to be okay.”
- “Small win, big brave.”

After you pick a phrase that fits you, use it like a game plan. If you’re nervous before a presentation, put your hand on your belly, breathe in slowly for three counts, say your phrase, and walk into the room like you belong there. If you’re angry with a sibling, step away for two minutes, breathe and repeat your phrase, then come back ready to talk. Naming how you feel—saying “I’m nervous,” or “I’m sad”—also makes the emotion less giant. When you put a word on it, your brain can move from just feeling to making a plan.

Pressure doesn’t go away instantly, but it “shrinks” when you add tools: breathing, phrases, and tiny actions. Moving your body for a minute, drawing a quick picture of how you feel, or telling one trusted adult what’s up are all small moves that change big things. Practice these moves like any sport skill. The more you do them, the easier they become when you really need them.

Remember, I’m on your side as a coach, and it’s brave to try these tools. They don’t mean you have to fix everything alone—asking for help is part of being strong. So take a deep breath, pick a phrase, and try one tiny step. Pressure won’t disappear, but it will shrink enough for you to see the next move.