How Breathwork Can Help Teens Overcome Performance & Social Anxiety
by Simona Stramaccioni – Founder of SIMO Breath
We live in a world where teenagers are under more pressure than ever before. Exams, sports, social media, and the constant comparison to others create an environment where being “good enough” never feels like enough.
For many adolescents, this constant pressure turns into performance anxiety — a fear of failure or judgment that can take over the mind and body, negatively affecting their social behaviour, school and creating limiting beliefs.
What Performance Anxiety Really Is in teens
Performance anxiety is not just being nervous before a test or a big game.
It’s a deep fear of not measuring up — of being judged, rejected, or disappointing others.
It can show up as:
A racing heart or tight chest before an exam
Nausea or trembling before a performance
A mind flooded with negative, repetitive thoughts like “What if I fail?”
Avoidance — skipping school, procrastinating, or giving up on things that once brought joy
Need to take harmful substances in order to feel good and fit in
As a SOMA Breath therapist, and someone who has personally experienced the effects of chronic stress and anxiety, I’ve learned that what looks like “a confidence problem” is often a nervous system problem.
Why It Feels So Overwhelming for teens
During adolescence, the brain is still developing its ability to regulate emotions and manage stress.
At the same time, external pressures grow — from grades and sports to friendships and appearance.
Combine that with:
High expectations from parents, family, friends, and teachers
Social pressure and fear of judgment
Past failures and limiting beliefs that create anticipatory fear
A desire for perfection that feels impossible to meet
…and you have the perfect storm for performance anxiety.
When the body perceives danger — even if it’s just the thought of being judged — the fight-or-flight response kicks in.
The heart races, breathing becomes shallow, and the thinking brain shuts down.
This isn’t weakness — it’s biology. But it’s a biology we can retrain through the breath.
The Breath as a Tool for Transformation
Through our SIMO Breath techniques, I’ve seen how powerful conscious breathing can be in helping teens (and adults) regulate their nervous systems and rewire their relationship with stress.
When we use rhythmic breathing patterns, slow exhalations, and visualization, we send a clear signal to the body:
“You are safe. You are capable. You can handle this.”
Breathwork helps calm the overactive mind, improve focus, and bring the body back to balance — turning anxiety into energy, and fear into presence.
A Simple Practice for Teens Before a Test or Performance
Here’s a short breathing exercise you can teach your teen (or practice together):
- Sit comfortably with your feet grounded.
- Inhale through the nose for a count of 4, by pushing your belly out.
- Exhale slowly through the mouth ( semi closed )mouth for a count of 8.
- Repeat this for 1–3 minutes.
As you breathe, imagine confidence filling your body with each inhale, and tension leaving with each exhale. This technique activates the parasympathetic nervous system, calming the heart and quieting the mind.
Beyond the Breath: Supporting Teens with Compassion
Breathwork is most powerful when combined with emotional support and a healthy lifestyle.
Here are some simple but profound ways to help:
Shift the focus: Celebrate effort, not just results.
Encourage rest: Sleep, good nutrition, and movement build resilience.
Reframe fear: Teach that anxiety is simply energy — the same energy that can fuel excitement and focus.
Open communication: Let them talk about their fears without trying to fix them. Sometimes, they just need to feel heard.
And when anxiety feels too heavy to manage alone, professional guidance like cognitive-behavioral therapy (CBT) combined with breathwork can bring powerful results.
From Anxiety to Empowerment
At SIMO Breath, I’ve witnessed incredible transformations when people — especially young ones — learn to use their breath to come back home to themselves.
They begin to realize that they don’t need to fight their anxiety; they can breathe through it, transform it, and rise above it.
Performance anxiety doesn’t define who you are. It’s simply your body asking for safety — and your breath is the key to giving it that safety.
If you or your teen are struggling with performance anxiety, I invite you to join a SIMO Breath session where we’ll explore how breath, rhythm, and mindset can help release tension, restore confidence, and reconnect with calm energy.
With love and presence,
Simona
Founder of SIMO Breath