The start of a new school year can bring excitement, but it can also bring stress.

A routine can help create a sense of predictability and calm. However, the goal is not to create a perfect schedule. It is to create a routine that supports your family without becoming another source of stress.

Summer routines give way to school schedules, work demands, appointments, extracurricular activities, family responsibilities and the countless small tasks that keep a household or workplace running. For parents, caregivers, teachers and other helpers, this time of year can bring a familiar feeling: everyone needs something from you.

While summer can be a wonderful time for relaxation, adventure, and connection, the shift away from the structure of the school year can sometimes feel challenging for both children and parents.

The good news is that a few intentional strategies can help your family enjoy the summer months while maintaining balance, well-being, and connection.

Heart-focused breathing—a grounding and loving-kindness technique that can help strengthen the vagal brake and support your nervous system in shifting into a calmer, more regulated state.

In this post, we’re introducing a technique called box breathing—a gentle, structured breathing exercise designed to calm the nervous system and bring your body back into a more regulated state.

When we think about calming stress in the body, many of us think of deep breathing, meditation, or mindfulness. Those can absolutely help—but they’re not the only tools.

Sometimes, one of the simplest ways to calm your body is through your senses.