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Calm In 10

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Lesson Plan

Session 1 Lesson Plan

Teach the student a simple 5-count deep breathing technique to reduce physical tension and emotional stress, then reflect on her experience.

Deep breathing activates the body’s relaxation response, helping students quickly calm their mind and body when feeling overwhelmed.

Audience

High School Female Student

Time

10 minutes

Approach

Quick demo, guided practice, reflection

Materials

Quiet Space, Timer, Deep Breathing Guide, and Reflection Journal Template

Prep

Review Session Materials

5 minutes

Step 1

Teach Deep Breathing Technique

2 minutes

  • Explain how deep breathing regulates emotions
  • Demonstrate: inhale for 5 seconds, hold for 2, exhale for 5
  • Show each step on the Deep Breathing Guide

Step 2

Guided Practice

5 minutes

  • Lead the student through 5 full breath cycles with the timer
  • Provide cues: “Breathe in... breathe out...”
  • Observe posture and offer gentle adjustments

Step 3

Reflection and Discussion

3 minutes

  • Have the student note feelings and changes in the Reflection Journal Template
  • Discuss any shifts in stress or focus
  • Encourage her to use this technique daily or when tension arises
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Activity

Deep Breathing Exercise

Purpose:

  • Help you practice independently the 5-count deep breathing technique to quickly reduce stress and physical tension.

Materials:

Duration: 5 minutes

Steps

  1. Get Ready (1 minute)
    • Find a comfortable seat in a quiet space.
    • Place your hands on your lap and sit up straight.
  2. Practice the Technique (3 minutes)
    • Start your timer for 3 minutes.
    • Follow the steps on the Deep Breathing Guide:
      1. Inhale slowly through your nose for a count of 5.
      2. Hold your breath for a count of 2.
      3. Exhale slowly through your mouth for a count of 5.
    • Repeat this cycle continuously until the timer goes off.
    • Notice the rise and fall of your chest and how your body relaxes.
  3. Self-Reflection (1 minute)
    After finishing, reflect on your experience using the prompts below:
    1. How do I feel now compared to before?




    2. Was any part of the technique challenging?




    3. When might I use this breathing technique in my daily life?




Feel free to revisit this exercise whenever you feel overwhelmed or need a quick reset.

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Lesson Plan

Session 2 Lesson Plan

Introduce the student to progressive muscle relaxation, guiding her through sequential tensing and releasing of key muscle groups to relieve tension and build body awareness.

Progressive muscle relaxation reduces physical stress and anxiety by teaching students to recognize and release muscular tension, promoting deeper relaxation.

Audience

High School Female Student

Time

10 minutes

Approach

Demonstration, guided tensing & release, reflection

Materials

Quiet Space, Timer, Progressive Muscle Relaxation Guide, and Reflection Journal Template

Prep

Review Session Materials

5 minutes

Step 1

Introduce Progressive Muscle Relaxation

2 minutes

  • Explain purpose: identify and release muscle tension
  • Describe sequence of muscle groups in the Progressive Muscle Relaxation Guide
  • Emphasize slow, controlled tensing and full release

Step 2

Guided PMR Practice

5 minutes

  • Lead student through each muscle group in the guide
  • For each group: instruct to tense for 5 seconds, then release for 10 seconds
  • Use timer and verbal cues: “Tense... release...”
  • Observe breathing and posture; encourage focus on sensations

Step 3

Reflection and Discussion

3 minutes

  • Have student record physical sensations and stress changes in the Reflection Journal Template
  • Discuss which muscle group felt most tense and how release felt
  • Encourage using this technique when noticing physical tension or stress
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Activity

PMR Practice Activity

Purpose:

  • Support you in independently using Progressive Muscle Relaxation (PMR) to reduce tension and build body awareness.

Materials:

Duration: 7 minutes

Steps

  1. Get Ready (1 minute)
  2. Practice the Technique (5 minutes)
    • Set your timer to 5 minutes.
    • Follow each step in the Progressive Muscle Relaxation Guide:
      1. Fists and Forearms: Make tight fists for 5 seconds, then fully release for 10 seconds.
      2. Upper Arms and Shoulders: Shrug shoulders up toward ears for 5 seconds, then relax for 10 seconds.
      3. Neck and Jaw: Gently tilt head back or clench jaw for 5 seconds, then let go for 10 seconds.
      4. Face: Squeeze eyes and forehead for 5 seconds, then smooth and relax for 10 seconds.
      5. Chest and Stomach: Take a deep breath and tense your chest/stomach for 5 seconds, then exhale and relax for 10 seconds.
      6. Thighs and Buttocks: Tighten your thigh and glute muscles for 5 seconds, then release for 10 seconds.
      7. Calves and Feet: Point toes or flex feet for 5 seconds, then relax for 10 seconds.
    • Move through each group without rushing. Focus on the sensation of releasing tension.
  3. Self-Reflection (1 minute)
    Use your Reflection Journal Template to answer:
    1. How do I feel now compared to before this exercise?





    2. Which muscle group was hardest (or easiest) to tense and release, and why?





    3. When or where in my day might I use PMR to help myself calm down?





Feel free to return to this activity whenever you notice physical tension or need to ground yourself.

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Lesson Plan

Session 3 Lesson Plan

Teach the student the 5-4-3-2-1 grounding technique to refocus on the present moment using her senses, then reflect on her experience and plan future use.

Grounding by engaging the five senses shifts attention away from overwhelming thoughts, promotes mindfulness, and quickly reduces distress by anchoring in the present.

Audience

High School Female Student

Time

10 minutes

Approach

Explain method, guided practice, reflection

Materials

Quiet Space, Timer, Grounding in 5-4-3-2-1 Guide, and Reflection Journal Template

Prep

Review Session Materials

5 minutes

Step 1

Introduce Grounding Technique

2 minutes

  • Explain purpose: anchor attention in the present by using the five senses
  • Describe each step with the Grounding in 5-4-3-2-1 Guide:
    1. Name 5 things you see
    2. Name 4 things you hear
    3. Name 3 things you feel
    4. Name 2 things you smell
    5. Name 1 thing you taste
  • Model one round aloud to demonstrate pacing and focus

Step 2

Guided Practice

5 minutes

  • Lead the student through each sense step-by-step without rushing
  • Prompt her: “What are five things you see?” then move to hearing, and so on
  • Encourage descriptive details (e.g., “That red poster on the wall,” “The hum of the air conditioner”)
  • Maintain a calm tone and observe her engagement and breathing

Step 3

Reflection and Discussion

3 minutes

  • Ask the student to record her feelings and observations in the Reflection Journal Template
  • Discuss which sense step felt most grounding and why
  • Brainstorm situations when she could use this technique (e.g., before a test, during overwhelming moments)
  • Encourage regular practice to build familiarity and confidence
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Activity

Grounding 5-4-3-2-1 Activity

Purpose:

  • Help you independently anchor attention in the present moment by engaging your five senses, reducing stress and overwhelming thoughts.

Materials:

Duration: 6 minutes

Steps

  1. Get Ready (1 minute)
  2. Practice the Technique (4 minutes)
    • Set your timer for 4 minutes.
    • Work through each step on the guide at a steady pace:
      1. See: Name 5 things you notice around you (e.g., a picture frame, your shoes).
      2. Hear: Name 4 sounds you can hear (e.g., the hum of electronics, distant voices).
      3. Feel: Name 3 physical sensations (e.g., the texture of your shirt, the chair beneath you).
      4. Smell: Name 2 scents (e.g., fresh air, soap).
      5. Taste: Name 1 thing you can taste (e.g., mint from gum, toothpaste).
    • Pause briefly between each sense to focus fully on your experience.
  3. Self-Reflection (1 minute)
    Use your Reflection Journal Template to answer:
    1. Which sense step felt most grounding for me, and why?





    2. How do I feel now compared to before this exercise?





    3. When or where in my daily life might I use this grounding technique?





Return to this activity whenever you need to calm racing thoughts or re-center yourself in the present moment.

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Journal

Reflection Journal Template

1. How I Feel Right Now

  1. What emotions am I noticing in my body and mind?





  2. What physical sensations am I aware of (e.g., tension, warmth, heartbeat)?





2. After Deep Breathing

  1. How did my body feel before and after doing the 5-count breathing?





  2. What thoughts or images came up while I was breathing?





  3. When during my day could I use this breathing exercise next time?





3. After Progressive Muscle Relaxation (PMR)

  1. Which muscle group felt the most tension? How did releasing it change my sensation?





  2. What did I notice about my breathing or heart rate during PMR?





  3. Where or when might I use PMR to help calm my body again?





4. After Grounding 5-4-3-2-1

  1. Which sense (seeing, hearing, feeling, smelling, tasting) grounded me most, and why?





  2. What new details did I notice in my surroundings?





  3. In what situations could this grounding exercise help me re-center?





5. Overall Reflection & Planning

  1. Which calming strategy resonated with me the most, and what makes it effective?





  2. Next time I feel stressed or overwhelmed, what steps will I take (in order)?





  3. Any other thoughts, questions, or goals for practicing these techniques?





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Calm In 10 • Lenny Learning