Teacher Script: Balloon Breathing

Introduction & Hook (5 minutes)

"Good morning, everyone! Or afternoon, depending on when you're joining. Let's start with a quick thought: Can you recall a time in your classroom when a student, or perhaps even you, felt a wave of stress, frustration, or just a little overwhelmed? Just think about it for a moment. What did it feel like?"

"We all know that managing emotions is a huge part of being a student and a teacher. Today, we're going to explore a simple yet powerful mindfulness technique that you can easily teach your students to help them navigate those big feelings and find a sense of calm. Our goal today is for you to learn and practice a technique called 'Balloon Breathing' so you can confidently bring it into your own classrooms."

What is Balloon Breathing? (7 minutes)

"Let's dive right into what 'Balloon Breathing' is. If you look at our Balloon Breathing Slide Deck on the screen, you'll see the essence of it. We often talk about deep breaths, but for kids, that can be a bit abstract. So, we make it concrete and fun!"

"Imagine your belly is a big, colorful balloon. When you breathe in, your balloon inflates, getting bigger and bigger. When you breathe out, your balloon gently deflates, letting all the air out. It's a wonderful way to visualize and feel the breath deep in our bodies."

"Now, let me show you how it works. I'm going to demonstrate, and I invite you to follow along if you feel comfortable. You can sit comfortably in your chair or stand, whatever feels best for you."

"Place one hand gently on your belly. This helps you feel your 'balloon' inflate and deflate. Now, take a slow, deep breath in through your nose, really trying to feel your belly push your hand out as your imaginary balloon expands... Hold it for a count of one... two... And now, slowly exhale through your mouth, feeling your belly soften and your hand move back in as your balloon deflates. Let's try that again."

"The key here is to emphasize the belly movement, not just the chest. This deep breathing activates the part of our nervous system that tells our bodies to relax. For students, the visual of the balloon makes it much more engaging and easier to understand than just saying ‘take a deep breath’."

Practice Session (8 minutes)

"Alright, now that we've seen and tried it, let's have a longer practice session together. Look at our slide that says, 'Let's Practice Together!' Balloon Breathing Slide Deck. I'll guide you through a few rounds. Find your comfortable spot, place your hand on your belly, and let's really focus on our breath and that imaginary balloon."

"Breathe in slowly through your nose, inflate your balloon... hold... and slowly breathe out through your mouth, gently deflate... (pause, repeat several times with calm, steady pacing)."

"Okay, let's gently come back. How did that feel for you?"

"And thinking about your students, how do you think they might respond to this technique? What makes it accessible or challenging for them?"

"When in your school day or classroom routine do you envision this being most helpful?"

Classroom Application & Q&A (7 minutes)

"Those are great insights. Let's talk more about bringing this into the classroom. There are so many times we can use this. Think about before a big test or presentation, when jitters are high. Or after a high-energy activity like recess, to help bring focus back. It can be a great tool during transitions between subjects, or simply when you notice emotions running high in the room."

"It can even be a fantastic daily practice to start your day or after lunch. To help you remember the steps and have something tangible, I've prepared a Balloon Breathing Handout with the instructions and key benefits. This can be something you keep at your desk, or even print for students to have."

"I'm happy to answer any questions you have about implementing 'Balloon Breathing' or discuss other ideas for its use. What's on your mind?"

Wrap-up & Next Steps (3 minutes)

"To wrap up, remember that 'Balloon Breathing' is a simple, visual, and effective tool that empowers students to take control of their emotions and build self-regulation skills. By teaching this, you're not just calming a moment; you're equipping them with a lifelong skill."

"I encourage all of you to try introducing 'Balloon Breathing' in your classrooms sometime this week. Even a minute or two can make a big difference. Observe how your students respond and how it impacts the classroom atmosphere."

"Thank you all for your engagement and for taking the time to learn this valuable technique. I'm excited to hear about your experiences!"

Balloon Breathing: A Quick Guide for Your Classroom

What is it?

Balloon Breathing is a simple mindfulness technique that helps students visualize and practice deep, calming breaths. It uses the imagery of a balloon inflating and deflating in their belly to guide their breathing.

Why use it?

• Emotional Regulation: Helps students manage stress, anxiety, and big emotions.
• Increased Focus: Calms the nervous system, leading to better concentration.
• Self-Awareness: Encourages students to tune into their bodies and breath.
• Simple & Effective: Easy for all ages to learn and practice anywhere.

How to Guide Your Students:

1. Find a Comfortable Spot: Ask students to sit or stand tall, with their feet on the floor if sitting.
2. Hand on Belly: Instruct them to place one hand gently on their belly. Explain this is where their imaginary balloon is!
3. Slow Inhale (Inflate!): Guide them to take a slow, deep breath in through their nose. Encourage them to feel their belly expand, pushing their hand out, just like a balloon filling with air.
4. Gentle Hold: Briefly hold the breath for 1-2 seconds.
5. Slow Exhale (Deflate!): Have them slowly exhale through their mouth, feeling their belly soften and their hand move back in as the balloon gently deflates.
6. Repeat: Encourage them to repeat this process 3-5 times, or as needed, until they feel a sense of calm.

When to use Balloon Breathing in your classroom:

• Before Tests/Presentations: To ease nerves and improve focus.
• After Recess/Energetic Activities: To transition back to a calm learning state.
• During Transitions: Moving between subjects or activities.
• When Emotions are High: As a proactive tool for students feeling overwhelmed.
• As a Daily Practice: Start or end the day with a few breaths to build routine.