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Breathe & Release

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Bianca Gregorio

Tier 1
For Schools

Lesson Plan

Breathe & Release

Students will learn and practice a guided relaxation technique to identify and reduce somatic symptoms associated with anxiety, promoting self-regulation and physical calm.

Learning guided relaxation empowers students with a tangible tool to actively manage stress and anxiety in their bodies, fostering self-awareness and improving overall emotional well-being and focus.

Audience

K-12 Students

Time

15-20 minutes

Approach

Guided imagery and mindful breathing.

Materials

Whiteboard or projector, Guided Relaxation Script, and Relaxation Response Worksheet

Prep

Prepare Materials & Space

5 minutes

  • Review the Guided Relaxation Script and familiarize yourself with the pace and tone.
    * Prepare a quiet and comfortable space for the activity. Consider dimming lights or minimizing distractions.
    * Print copies of the Relaxation Response Worksheet if you plan to use it as a follow-up.
    * Ensure you have access to a whiteboard or projector to display instructions or key vocabulary as needed.
    * Review all generated materials as needed, especially the script, to ensure comfort with delivery.

Step 1

Introduction & Warm-Up

3 minutes

  • Teacher: "Hi everyone! Today we're going to try something a little different to help us feel calm and focused. Has anyone ever felt their heart beat fast, or their stomach get butterflies when they're nervous or worried? Those are our bodies telling us something! We're going to learn a way to help our bodies feel more relaxed."
    * Ask students to briefly share (if comfortable) what anxiety might feel like in their bodies (e.g., tight shoulders, wobbly legs).

Step 2

Explain Relaxation

2 minutes

  • Teacher: "Our bodies have a 'fight or flight' response, but they also have a 'rest and digest' response, which helps us calm down. We're going to activate that 'rest and digest' response today with a guided relaxation."
    * Briefly explain the concept of guided relaxation: listening to words to help your body and mind relax.

Step 3

Guided Relaxation Activity

10 minutes

  • Teacher: "Find a comfortable position, either sitting up straight with your feet on the floor, or lying down if space allows. Close your eyes gently if you feel comfortable, or find a soft spot to focus on. We'll be using our Guided Relaxation Script for this part."
    * Lead students through the Guided Relaxation Script. Emphasize a calm, soothing voice and appropriate pacing.

Step 4

Reflection & Cool-Down

5 minutes

  • Teacher: "Slowly bring your awareness back to the room. When you're ready, gently open your eyes."
    * Ask students to reflect on how their bodies feel now compared to the beginning of the activity.
    * Teacher: "What was one part of that experience that helped you feel calm?" (Allow for brief sharing or individual journaling).
    * Distribute the Relaxation Response Worksheet for students to complete individually, either now or as homework, to further process their experience and identify their triggers/somatic symptoms and relaxation techniques that work for them.
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Slide Deck

Welcome to Breathe & Release!

Feeling butterflies or a fast heartbeat?

Today, we'll learn a simple way to help our bodies feel calm and strong, even when things feel a little wild inside!

Welcome students and introduce the topic. Ask them to think about how their body feels when they are nervous. Encourage sharing if comfortable.

Your Body's Superpowers!

Did you know your body has a

Explain the body's 'fight or flight' response and introduce the 'rest and digest' concept. Briefly define guided relaxation as using words to help the body and mind relax.

Get Ready to Relax

Find Your Calm Spot

  • Sit or lie comfortably.
  • Close your eyes gently, or find a soft spot to look at.
  • Listen to my voice and let the words guide you.

Instruct students to find a comfortable position. Emphasize closing eyes if comfortable, or finding a soft spot to focus on. Introduce the idea of listening to the script.

Your Journey to Calm

Let's Begin Our Guided Relaxation...

(Follow the Guided Relaxation Script)

Explain that during this slide, the teacher will read the Guided Relaxation Script. Remind them to speak slowly and calmly.

Back to You & Beyond!

How Do You Feel Now?

  • Gently open your eyes.
  • What helped you feel calm?
  • Continue your journey with the Relaxation Response Worksheet!

Guide students back to awareness. Facilitate a brief reflection on how their body feels. Discuss the Relaxation Response Worksheet as a follow-up.

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Script

Guided Relaxation: "Floating Cloud" Script

(Teacher should read slowly and calmly, with pauses as indicated.)

Introduction (0-1 minute)

"Welcome. Find a comfortable position, either sitting up straight with your feet on the floor, or lying down if space allows. Close your eyes gently if you feel comfortable, or find a soft spot to focus on in the room. Just let your body settle into this space.

Take a deep breath in through your nose, filling your belly like a balloon... and slowly let it out through your mouth, like a gentle sigh. (Pause) Again, breathe in... and breathe out. (Pause) Just let your breathing be natural now."

Body Scan & Relaxation (6-7 minutes)

"Imagine you are lying down on a soft, fluffy cloud. This cloud is just for you, and it feels incredibly comfortable and supportive. Feel your head resting gently on the cloud. Notice any tension in your forehead or around your eyes, and as you breathe out, imagine that tension melting away, like snow in the sun. (Pause)

Now, let the relaxation spread down to your neck and shoulders. Often, we carry a lot of worries here. Let your shoulders soften and drop. Imagine the cloud gently lifting any heaviness from them, releasing all tension. (Pause)

Feel your arms and hands relaxing, becoming loose and heavy on your cloud. Even your fingertips feel soft and relaxed. (Pause)

Bring your awareness to your chest and your belly. Feel your chest gently rising and falling with each breath. Imagine a warm, calming light spreading through your chest and belly, soothing any jitters or butterflies. Breathe into that feeling of calm. (Pause)

Let the relaxation flow down into your hips and legs. Feel them sinking deeper into your cloud, completely supported and at ease. Your muscles are soft, loose, and relaxed. (Pause)

Finally, allow your feet and toes to relax completely. Wiggle your toes gently, and then let them be still and soft. From the top of your head to the tips of your toes, your entire body is now resting peacefully on your floating cloud."

Visualization & Affirmation (2-3 minutes)

"Now, imagine your cloud slowly beginning to float. It carries you gently through a beautiful, calm sky. The air is warm and soft against your skin. You see endless blue above you and feel completely safe and peaceful. This is your special place of calm. Whenever you need to feel this way, you can imagine yourself on your floating cloud.

Repeat silently to yourself, or just listen to these words: 'I am calm. My body is relaxed. I am safe.' (Pause) 'I am calm. My body is relaxed. I am safe.'"

Return to Awareness (1-2 minutes)

"Now, your cloud is gently bringing you back. Slowly, start to notice the sounds around you. Feel the chair or floor beneath you. Wiggle your fingers and toes gently. Take a deep breath in, and as you breathe out, slowly and gently open your eyes, bringing this feeling of calm and relaxation back with you into the room."

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Worksheet

My Relaxation Response Worksheet

Name: _________________________ Date: _________________________

Part 1: Before We Started

  1. Before our relaxation activity, how did your body feel? What were some feelings or sensations you noticed in your body?
    (Think about your stomach, shoulders, heart, hands, etc.)











  2. If you were feeling worried or anxious, where did you feel it most in your body?





Part 2: During the Guided Relaxation

  1. What part of the "Floating Cloud" relaxation did you like the most or find most helpful?







  2. Were there any parts of your body that felt more relaxed during the activity? Which ones?





Part 3: After We Finished

  1. How does your body feel now, after the relaxation activity? Are there any differences from before we started?











  2. When you feel anxious or worried in the future, what is one thing you learned today that you could try to help your body feel calm?







Part 4: My Own Calm Kit

What are 2-3 other things you already do, or want to try, that help you feel calm when your body feels stressed (e.g., listening to music, drawing, playing outside, talking to someone)?










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