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Calm Classroom Kickoff

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Lesson Plan

Calm Classroom Kickoff Plan

Introduce middle school students to two quick, easy calming techniques—deep breathing and guided visualization—so they can self-regulate and transition into learning calmly within 5 minutes.

Starting class with simple regulation tools reduces stress, improves focus, and creates a positive, ready-to-learn atmosphere for all students.

Audience

Middle School Students (Grades 6–8)

Time

5 minutes

Approach

Model, practice, and reinforce quick calming strategies.

Materials

Calming Technique Poster, Timer or Stopwatch, Breathing Exercise Cards, and Calm Classroom Music Track (optional)

Prep

Prepare Materials

2 minutes

Step 1

Welcome and Objective

1 minute

  • Greet students at the door with a calm tone.
  • Explain: “Today we’ll learn two quick ways to calm down and focus as soon as you enter class.”
  • Display the Calming Technique Poster prominently.

Step 2

Guided Breathing Exercise

2 minutes

  • Invite students to sit or stand comfortably facing you.
  • (Optional) Play the Calm Classroom Music Track quietly.
  • Lead a 4-4-6 breath: inhale for 4 counts, hold for 4, exhale for 6.
  • Use your Timer or Stopwatch to guide the rhythm.
  • Encourage students to place a hand on their chest or belly to feel the breath.

Step 3

Practice and Wrap-Up

2 minutes

  • Distribute Breathing Exercise Cards so each student has one.
  • Ask them to practice the 4-4-6 breath twice on their own, reading the card prompts.
  • Briefly introduce a 10-second guided visualization: “Close your eyes and picture a calm place.”
  • Remind students: “Use these tools anytime you feel stressed—right at the start of class or whenever you need a quick reset.”
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Slide Deck

Calm Classroom Kickoff

A 5-minute practice to help you calm down and focus as you enter class.

• Deep Breathing
• Quick Visualization

Welcome students as they enter the room. Briefly introduce yourself and set a calm tone. Say: “Hi everyone—today we’re starting with two simple techniques to help you calm down and get ready for learning.”

Today’s Goal

• Learn two quick calming strategies
• Practice each one now
• Use them any time you need a reset

Explain the objective of the lesson. Point to the poster or display on the board if available.

Technique #1: 4-4-6 Breathing

  1. Inhale for 4 counts
  2. Hold breath for 4 counts
  3. Exhale slowly for 6 counts

(Place a hand on your chest or belly to feel the breath.)

Model the 4-4-6 breathing technique slowly first, counting aloud. Then invite students to join along.

Your Turn: Practice Breathing

• Grab a Breathing Exercise Card
• Practice the 4-4-6 breath two times on your own
• Follow the prompts on your card

Distribute the Breathing Exercise Cards. Encourage students to follow the card prompts and guide their own breaths twice.

Technique #2: Quick Visualization

  1. Close your eyes for 10 seconds
  2. Picture a calm place (beach, forest, etc.)
  3. Notice the sights, sounds, and feelings

Open your eyes when you’re ready.

Introduce the quick visualization. Guide students through a brief 10-second image exercise.

Remember Your Tools

• 4-4-6 Breathing
• 10-Second Visualization

Use these strategies whenever you need a quick reset.

Remind students that these tools are available anytime—at the start of class or when they feel stressed.

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Activity

Calming Techniques Poster

🔷 Technique #1: 4-4-6 Breathing

  1. Settle In: Sit or stand comfortably with a straight back.
  2. Inhale: Breathe in slowly through your nose for 4 counts.
  3. Hold: Keep the breath for 4 counts.
  4. Exhale: Release air through your mouth for 6 counts.

🔶 Technique #2: Quick Visualization

  1. Breathe Gently: Close your eyes and take a soft breath.
  2. Imagine a Calm Place: Picture a beach, forest, or any peaceful spot.
  3. Engage the Senses: Notice the sights, sounds, and feelings in that place.
  4. Return: Open your eyes, carrying that calm feeling with you.

—
Place this poster where everyone can see it as they enter the classroom to remind themselves of these quick, effective calming tools.

Icons courtesy of OpenMoji

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Activity

Breathing Exercise Cards

Print and cut along the lines. Give one card to each student to guide their practice.

4-4-6 Breathing

  1. Inhale slowly through your nose for 4 counts.
  2. Hold the breath for 4 counts.
  3. Exhale gently through your mouth for 6 counts.

Practice this cycle twice, placing a hand on your chest or belly to feel the breath.

4-4-6 Breathing

  1. Inhale slowly through your nose for 4 counts.
  2. Hold the breath for 4 counts.
  3. Exhale gently through your mouth for 6 counts.

Practice this cycle twice, placing a hand on your chest or belly to feel the breath.

4-4-6 Breathing

  1. Inhale slowly through your nose for 4 counts.
  2. Hold the breath for 4 counts.
  3. Exhale gently through your mouth for 6 counts.

Practice this cycle twice, placing a hand on your chest or belly to feel the breath.

4-4-6 Breathing

  1. Inhale slowly through your nose for 4 counts.
  2. Hold the breath for 4 counts.
  3. Exhale gently through your mouth for 6 counts.

Practice this cycle twice, placing a hand on your chest or belly to feel the breath.

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