Matthew D. Dewar - The Mindful Breathing Workbook for Teens: Simple Practices to Help You Manage Stress and Feel Better Now

Matt Dewars book is remarkable. To take a topic that has already been written about by so many, like mindful breathing, yet do it in such a unique way that offers much new insight and practical application is outstanding! There is even a brilliant section on finding ones core life principles. This book is going to help a lot of teens better manage their emotions, focus, and energy.

Todd Corbin, CPC , international speaker, certified parenting coach, and coauthor of the best-selling Mindfulness for Student Athletes

A practical guide to mindfully balance your breath, body, emotions, and stress.

Christopher Willard, PsyD , author of Growing Up Mindful and Mindfulness for Teen Anxiety , and faculty at Harvard Medical School

There is no doubt that we are living in unprecedentedly stressful times. Teens are especially vulnerable to the emotional, cognitive, and physical impacts of stressors. Dewars book is an incredibly valuable gift to teens, therapists, and parents. Teaching the importance of breath to teens can be a challenge, and Dewar demystifies this process in a way that is relatable and deeply insightful. This essential resource has been long overdue!

Goali Saedi Bocci, PhD , licensed clinical psychologist, author of The Social Media Workbook for Teens , coauthor of The Positivity Workbook for Teens , and adjunct professor in the Pepperdine Graduate School of Education and Psychology

While the teen years can be challenging, they are foundationaland what can be more foundational than the breath? Merging the gifts of this workbook with reflection and action, this guide serves as a life coach of support for teens and the adults who love them. Full of tools and wise guidance, this workbook can launch teens into young adulthood with skills that will last a lifetime.

Tovi C. Scruggs-Hussein , Ticiess, Inc. leader and healer; creator of the EI2: Emotionally Intelligent Equity and Inclusion approach; and visionary of Racial Healing Allies

Along with learning emotional regulation and stress management strategies based on the science of stress, mindfulness, and breathing, Matthew Dewar offers a truly unique process for increasing the joy in your life, honoring the gift of each day, and becoming your own person. As a beloved high school teacher and well-being coordinator, he gets teens and uses brilliant anecdotes to help make the transformative concepts in his book stick.

Tracy Heilers , founder and executive director of the Coalition of Schools Educating Mindfully (COSEM), and coauthor of Educating Mindfully

Matthew Dewar has written the ultimate breathing workbook for teens, and every teen should have a copy. This practical and useful guide will set the stage early for a lifetime skill of breath awareness and regulation. It is just the antidote stressed-out teens need. Its the perfect prescription for todays frazzled teens.

Barbara Larrivee, EdD , author of A Daily Dose of Mindful Moments and Cultivating Teacher Renewal

A powerful combination of practical wisdom, precise instruction, and passionate advocacy for the power of mindful breathing. Matthew Dewar has written a much-needed book that will support countless teens, and Ill be recommending it often.

David Treleaven, PhD , author of Trauma-Sensitive Mindfulness

Publishers Note

This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought.

INSTANT HELP, the Clock Logo, and NEW HARBINGER are trademarks of New Harbinger Publications, Inc.

Distributed in Canada by Raincoast Books

Copyright 2021 by Matthew D. Dewar

Instant Help Books

An imprint of New Harbinger Publications, Inc.

5674 Shattuck Avenue

Oakland, CA 94609

www.newharbinger.com

Cover design by Amy Shoup; Acquired by Jess OBrien; Edited by Rona Bernstein; Illustrations by Tara Brunner

All Rights Reserved

Library of Congress Cataloging-in-Publication Data

Names: Dewar, Matthew D., author.

Title: The mindful breathing workbook for teens : simple practices to help you manage stress and feel better now / Matthew D. Dewar, EdD.

Description: Oakland : New Harbinger Publications, 2021. | Includes bibliographical references.

Identifiers: LCCN 2021001047 | ISBN 9781684037247 (trade paperback)

Subjects: LCSH: Stress in adolescence--Juvenile literature. | Meditation--Therapeutic use--Juvenile literature. | Stress management--Juvenile literature.

Classification: LCC BF724.3.S86 D49 2021 | DDC 155.5/182--dc23

LC record available at https://lccn.loc.gov/2021001047

In memory of my dear friend and mentor, Dr. Bill Levin, whose love and laughter saved an anxious seven-year-old boy.

Contents

foreword

I started practicing mindfulness in my late teens, eons ago ;), but I despised mindful breathing because no one taught me why or how to do it. The only experiences I could refer to were when I went to see doctors. When I was sick, doctors wanted to hear my breathing so they put a stethoscope on my back and chest. They would tell me to Breathe deep, long, and hard. As I did, I quickly felt short of breath, even faint, because I was breathing differently than I usually did. So when I began practicing mindfulness and my teachers asked me to focus on my breath, I thought I should breathe like I did for doctors using a stethoscope. I feared the shortness of breath and the possibility that I could faint. I almost revolted against mindful breathing.

This experience is far from what author Matthew Dewar, known as Mr. D, calls mindful breathing . Turns out my fears were based on a belief about how to do it that was wrong! I have now learned just how amazing and wondrous our breath is. We just need to be taught the how-to of mindful breathing. That is what this entire book is about.

Mr. D provides a gently unfolding, step-by-step journey to turn toward and befriend your breath. We are already breathing, so why not use it to our benefit? There are vast benefits from mindful breathing. Here are a few: your mindful breaths can reduce stress, anchor you so youre grounded in the moment, be a constant resource because breathing is always with you, and provide you with information about how youre doingphysically and mentallyin every moment. By reading and working through these easy-to-understand activities throughout the four sections of this book, you too can benefit.

This book provides concrete ways to learn all about turning toward your breath and using it as a resource in your life, moment by moment. Kudos to Mr. D! He not only provides you with science, information, and education about the bodys breathing and its benefits, he also supports your learning by sharing stories of his personal and professional experiences.

Imagine your breath as the hub, the information center, that can tell you about your body, thoughts, emotions, and stress level. Its also a control center that, with some skills, can improve weakened areas of your life and bolster important self-care efforts. Your breath can support all aspects of your day-to-day experience. As you start this journey of learning about your breath and the many ways to use it, remember that every moment is a new opportunity to turn toward your breath and check in with yourself. Let this awareness guide you. You can always make adjustments because every moment is a new chance to start over, to do something different to support your health and well-being.