Lesson Plan
Anxiety Superpower Lesson Plan
Students will learn and practice a simple breathing technique (Square Breathing) to manage feelings of anxiety and stress in a healthy way.
Providing students with a tangible, accessible tool empowers them to navigate challenging emotions, improving their well-being and focus.
Audience
6th Grade Students
Time
15 minutes
Approach
Interactive introduction and guided practice of a mindfulness technique.
Materials
Slide Deck: Anxiety Superpower Slide Deck, Warm Up: Body Check-In Warm Up, Activity: Square Breathing Practice Activity, and Cool Down: One Breath Reflection Cool Down
Prep
Teacher Preparation
7 minutes
- Review all generated materials: Anxiety Superpower Lesson Plan, Anxiety Superpower Slide Deck, Body Check-In Warm Up, Square Breathing Practice Activity, and One Breath Reflection Cool Down. (5 minutes)
- Ensure a quiet, comfortable space conducive to focused activity. (2 minutes)
Step 1
Warm-Up: Body Check-In
2 minutes
Engage students with a brief mindful body scan to bring their attention to the present moment. (Refer to Warm Up: Body Check-In)
Step 2
Introduction: What is Anxiety?
3 minutes
Use the Anxiety Superpower Slide Deck to introduce the concept of anxiety in a relatable way.
Facilitate a short discussion about common feelings of worry.
Step 3
Activity: Learn & Practice Square Breathing
8 minutes
Introduce Square Breathing using the Anxiety Superpower Slide Deck and the Square Breathing Practice Activity.
Guide students through 2-3 rounds of the Square Breathing technique.
Encourage students to notice how their bodies feel during and after the practice.
Step 4
Cool Down: One Breath Reflection
2 minutes
Conclude with a reflective prompt about using the breathing technique. (Refer to Cool Down: One Breath Reflection)
use Lenny to create lessons.
No credit card needed
Slide Deck
Got Worries? Let's Chill!
Your Superpower Against Anxiety
Welcome students. Ask them to think about what "worry" or "anxiety" means to them. Briefly introduce the idea that we all feel it, and we can learn to manage it.
What are those "Uh-Oh" Feelings?
- Feeling nervous or worried
- Heart beating fast
- Tummy aches
- Trouble focusing
Explain that anxiety is a natural feeling, like an alarm system. It's our body's way of telling us something might be wrong, but sometimes the alarm goes off when there's no real danger. Ask for quick, non-personal examples of when they might feel these 'uh-oh' feelings (e.g., before a test, trying something new).
Your Secret Weapon: Square Breathing!
- It's a simple way to calm your body and mind.
- Imagine tracing a square with your breath.
Introduce Square Breathing as a tool they can use anytime, anywhere. Explain it visually (like drawing a square in the air). Emphasize that it's a practice, and it gets easier. (Reference: Square Breathing Practice Activity).
Let's Practice Together!
- Breathe In for 4 counts (up the side)
- Hold for 4 counts (across the top)
- Breathe Out for 4 counts (down the side)
- Hold for 4 counts (across the bottom)
Lead the students through 2-3 rounds of Square Breathing. Encourage them to close their eyes if they feel comfortable, or to just focus on a spot. Remind them it's okay if their mind wanders, just gently bring it back to their breath. (This is the main practice part, tying into the Square Breathing Practice Activity).
When Can You Use It?
- Before a test or presentation
- When you feel frustrated
- Before bed to relax
- Anytime you need a calm moment!
Discuss real-life scenarios where they could use this technique. Encourage them to keep this superpower in their mental toolbox. Reinforce that even short moments of practice can help.
You've Got This!
How did practicing Square Breathing feel for you today?
Lead into the Cool Down: One Breath Reflection. Briefly ask for volunteers to share (optional, but keep it brief given time). Thank them for participating and remind them that practicing this skill helps build their emotional strength.
Warm Up
Body Check-In: Tune Into You!
Instructions:
"Alright everyone, let's take a quick moment to 'check-in' with our bodies. This is a chance to notice how you're feeling right now, without judgment.
- Get Comfy: Settle into your seats. You can rest your hands in your lap or on your desk. If you feel comfortable, gently close your eyes, or just let your gaze soften and look down.
- Take a Deep Breath: Let's all take one slow, deep breath in through our nose... and slowly out through our mouth.
- Notice Your Feet: Bring your attention to your feet. Can you feel them on the floor? Wiggle your toes.
- Notice Your Legs: Move your attention up to your legs. Are they relaxed, or do they feel tense? Just notice.
- Notice Your Tummy: How does your stomach feel? Is it rumbling, or feeling still?
- Notice Your Shoulders: Are your shoulders up by your ears? Let them drop down, away from your ears. Roll them back gently if that feels good.
- Notice Your Face: Soften your jaw, relax your eyebrows. Is there any tension in your face?
- Overall Feeling: Take one more deep breath. How does your body feel overall right now?
"Okay, whenever you're ready, you can slowly open your eyes and bring your attention back to the room. We just spent a moment tuning into ourselves, which is a great first step when we're trying to understand our feelings, like anxiety."
Activity
Square Breathing: Your Calm Button!
Instructions for Students:
"Now that we've checked in with our bodies, let's learn a super cool technique called 'Square Breathing.' It's like having a remote control for your calm feelings!
Imagine a square. We're going to trace that square with our breath. Each side of the square will represent a part of our breathing: inhale, hold, exhale, hold. We'll count to four for each side.
Here's how we'll do it together:
- Find Your Focus: Sit up straight but comfortably. You can place one hand on your belly to feel your breath. If you feel comfortable, gently close your eyes, or just find a soft spot to look at in front of you.
- Side 1: Breathe In (Count 4)
- Teacher says: "Let's start by imagining we're going up the first side of our square. Slowly breathe in through your nose for a count of 1, 2, 3, 4. Feel your belly rise."
- Side 2: Hold Your Breath (Count 4)
- Teacher says: "Now, we're going across the top of the square. Hold your breath gently for a count of 1, 2, 3, 4."
- Side 3: Breathe Out (Count 4)
- Teacher says: "Next, we're going down the other side. Slowly breathe out through your mouth for a count of 1, 2, 3, 4. Feel your belly fall."
- Side 4: Hold Your Breath (Count 4)
- Teacher says: "Finally, we're going across the bottom of the square. Hold your breath out for a count of 1, 2, 3, 4."
Let's do a few rounds together:
(Repeat steps 2-5, guiding students clearly through each count. Do this for at least 3-4 full squares, or for about 5-6 minutes total, allowing for a minute or two of initial explanation and settling.)
After practice:
"How does your body feel now? Did you notice any changes? This is a tool you can use whenever you feel those 'uh-oh' feelings starting to bubble up. Remember, the more you practice, the easier it becomes!"
Cool Down
One Breath Reflection: Carry Your Calm
Instructions for Students:
"Excellent work today, everyone! You just learned a fantastic new superpower to help you manage those tricky 'uh-oh' feelings.
Let's take one last deep breath together, a big inhale, and a long, slow exhale.
Now, as we finish up, I want you to think for a moment about this question:
How do you think practicing Square Breathing might help you the next time you feel worried or stressed?
You don't have to share out loud, but just hold that thought in your mind. This breathing technique is always there for you, like a friend you can call on anytime, anywhere. You've got this power within you!"