Calm Breathing Guided Script

Teacher: Today we’re going to use our breath to help us feel calm and centered. I’ll guide you step by step—just listen and follow along at your own pace.

1. Get Comfortable

Teacher: “Let’s begin by finding a comfortable seated position. You can sit in a chair with your feet flat on the floor, or cross-legged on a cushion. Rest your hands gently on your lap or on your belly.”

2. Notice Your Body

Teacher: “Close your eyes if that feels okay, or soften your gaze to the floor. Take a moment to notice how your body feels right now—any tight spots or areas of tension. We’re not trying to change anything yet, just noticing.”

3. The 4-2-6 Breathing Pattern

Teacher: “We’ll breathe in a pattern: inhale for 4 counts, hold for 2, then exhale for 6. I’ll count out loud, and you breathe with me.”

1. Teacher (softly, counting slowly): “Inhale… 1… 2… 3… 4.” (pause for a full inhale)
2. Teacher (gently): “Hold… 1… 2.” (pause)
3. Teacher (slowly): “Exhale… 1… 2… 3… 4… 5… 6.” (pause for full exhale)

Teacher: “Great—let’s try that again.”

Repeat the 4-2-6 cycle a total of 5 times.

4. Check In After Each Cycle

After each exhale, pause and ask:

Teacher: “How does your body feel now? Do you notice any difference from before?”
(Allow 5–10 seconds for the student to share or to sit quietly.)

5. Build Awareness

Teacher (after the fifth cycle): “Notice how your shoulders, your chest, or your belly might feel softer or more relaxed. You’ve just given your body a little rest and your mind a chance to calm down.”

6. Practice Anytime

Teacher: “You can use this breathing pattern anytime—when you feel worried, upset, or just need a quick break. It only takes a minute, and you can even do it anywhere: sitting at your desk, walking in the hallway, or lying in bed.”

Teacher: “When you’re ready, gently open your eyes and bring your attention back to our space. Great job focusing on your breath!”

Feelings Anchor Craft Template

Print this page on cardstock or sturdy paper. Cut along the outer edge of the anchor shape. Punch or cut the small circle at the top to create a hanging hole.

Here’s your anchor outline:

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Use these prompts to decorate your anchor:

1. Safe Words (Top Section):
Write 3 words that make you feel safe:

2. Colors of Calm (Center Section):
Color or pattern this section with 2–3 calm colors (blue, green, purple, etc.).

3. Strength Symbols (Bottom Section):
Draw or write symbols/images that remind you of your strength and courage (e.g., heart, sun, animal, logo).

Hang Your Anchor:
Tie a piece of string or ribbon through the top hole. Display it where you’ll see it when you need a reminder of your safety and strength.

Mood Meter Chart

Use this chart to help you name your feelings and notice how strongly you feel them.

How to Use This Chart

1. Take a moment to notice how you’re feeling right now.
2. Look at the words in each box and find one that matches your feeling.
3. Think about how strong that feeling is: are you just a little, or a lot?
4. Circle the word that fits best. If you don’t see your exact feeling, write it in the space below.

Your Feeling Right Now: _________________________
Intensity (1 = very low … 5 = very high): __

Other Feeling (if you circled “Other” above):

Use this chart anytime you want to check in with yourself. Recognizing your feelings is the first step toward understanding and managing them.

Reflection Journal Page

Use this page to think about today’s session and plan how you’ll use these tools in the future.

1. How am I feeling right now?

Name your feeling: ____________________________
Intensity (1 = very low … 5 = very high): __

2. What triggered today’s feelings?

Describe the situation, thought, or memory that came up for you:

3. What did I notice during the breathing exercise?

(Body sensations, thoughts, or changes in your feelings)

4. Three coping strategies I learned today

5. When and how can I use my anchor and breathing?

Think of at least two times or places where these tools will help you:

6. My Personal Affirmation

Create a short sentence you can say to yourself when you need strength:

“_____________________________________________________”

Date: ________________________

Keep this page somewhere you can revisit it whenever you need a reminder of the tools you’ve learned. Celebrate each time you practice and notice how you feel stronger and more in control.

Session Cool Down

Use these quick prompts to wrap up our time together and carry today’s learning forward.

1. My Calmness Check

• On a scale of 1 (not calm) to 5 (very calm), how do you feel right now?
1 2 3 4 5

2. One-Word Feeling

Choose one word that describes how you feel after today’s session:

3. My Go-To Tool

Which tool from today (breathing, anchor, reflection) will help you most, and when will you use it?

4. Proud Moment

Name one thing you did today that you feel proud of:

5. Final Affirmation

Write or say your personal affirmation one more time:
“__________________________________”

Great work today! Keep this page as a reminder of your strength and the tools you’ve learned.