Breathe, Move, and Rest

Breathing exercises can be helpful for many students, but for some students who have experienced stressful events in the past, it can be difficult or upsetting to focus on their breath. Be mindful of students’ past experiences and reactions to this exercise, and if helpful, provide them with an alternative relaxation technique from the “Reset Now!” toolkit.

1. Introduce the activity to students by asking: “Have you ever felt overwhelmed by all the thoughts in your head? When there are a lot of different thoughts and worries competing for our attention, it’s normal to feel anxious, distracted, or even frustrated. In these situations, we can use breathing exercises to give our minds and bodies a little break, and hopefully, this will help us feel calmer and more relaxed.”
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2. Select one of the videos below, and play it for students. Each video will guide them through simple breathing exercises that can be performed while they are sitting on a chair or on the ground. Ask students to gently acknowledge and let go of any distractions during the exercise by silently saying “hello” and “goodbye” to them. It can also be helpful to focus on a physical sensation in their body (e.g., counting their breaths), use their five senses (e.g., listening to a sound or looking at a spot on the wall), or visualize an image in their mind (e.g., picturing a candle).
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3. Afterwards, invite students to share their reflections on the following questions, either during a class discussion or as a journaling prompt:
   • Did you enjoy the breathing exercise? Why or why not?
   • How did taking deep breaths make you feel? Did you notice any differences in how your mind or body felt after the exercise? (e.g., your mind feeling calmer or more alert, or your muscles feeling more relaxed)
   • Did you notice any thoughts or worries during the exercise? How did you manage them or let them go?
   • Can you think of a situation when you might use this exercise to help you feel calmer or more focused? For instance, what are some things that make you feel worried or upset that this breathing exercise could help you with?
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1. Introduce the activity to students by explaining: “Take a moment to notice how your body feels. Do your muscles feel stiff or achy? Do you feel restless or distracted? When we experience uncomfortable sensations and emotions, it can be helpful to stretch and move a little. These exercises can help us feel more grounded, relaxed, and connected to our bodies, and redirect our attention to the present moment.”
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2. Select one of the videos below, and play it for students. Each video will guide them through simple stretching exercises that can be performed while they are sitting on a chair or on the ground. Ask students to gently acknowledge and let go of any distractions during the exercise by silently saying “hello” and “goodbye” to them. It can also be helpful to focus on a physical sensation in their body (e.g., counting their breaths), use their five senses (e.g., listening to a sound or looking at a spot on the wall), or visualize an image in their mind (e.g., picturing a candle).
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3. Afterwards, invite students to share their reflections on the following questions, either during a class discussion or as a journaling prompt:
   • How did your body feel before the stretching exercises? Were there any areas of tension or discomfort?
   • What changes did you notice in your body while stretching? (e.g., your muscles relaxing or your posture straightening)
   • Was it challenging to let go of any distractions and focus on the exercise? How did you handle any distractions that came up?
   • Do you feel more aware of your body and the present moment after the exercise?
   • Did you enjoy this exercise? Can you think of any situations when it might be helpful to take a short break and stretch your muscles?
   
   

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