Lesson Plan
Mindful Session Outline
Students will learn and practice two simple breathing techniques to help manage stress and boost focus, then reflect on their mood changes using a tracker.
Teaching mindfulness provides 3rd graders with self-regulation tools to reduce anxiety, improve attention in class, and support overall emotional well-being.
Audience
3rd Grade Small Group
Time
20 minutes
Approach
Visual modeling, guided group practice, and personal reflection.
Prep
Teacher Preparation
10 minutes
- Review Mindful Session Outline
- Familiarize yourself with Breathing Technique Visuals
- Print enough copies of Mindful Mood Tracker Worksheet for each student
- Set up device or projector for the slide deck
- Arrange the seating in a circle to promote group engagement
Step 1
Warm-Up Check-In
3 minutes
- Gather students in a seated circle.
- Prompt each student to share one word describing their current feeling.
- Explain that today’s focus is using breath to feel calmer and more alert.
Step 2
Breathing Technique Demonstration
3 minutes
- Display Breathing Technique Visuals.
- Introduce “belly breathing”: inhale for 4 counts, hold for 2, exhale for 6.
- Model the technique, placing one hand on your belly so students can see and feel it rise and fall.
Step 3
Guided Breathing Circle
5 minutes
- Lead the group using Guided Breathing Circle Activity.
- Invite students to close their eyes or soften their gaze.
- Guide them through five deep-breath cycles with calm, paced cues: “Breathe in... breathe out...”.
Step 4
Reflection & Mood Tracking
5 minutes
- Distribute Mindful Mood Tracker Worksheet.
- Ask students to circle how they felt before the breathing exercise.
- Let them pair up to discuss any changes they noticed.
- After discussion, have students circle how they feel now.
Step 5
Assessment & Closure
2 minutes
- Invite volunteers to share one observation (e.g., feeling slower heartbeats or calmer thoughts).
- Give positive feedback and encourage using these techniques at home.
- Briefly preview what they’ll practice in the next session.
Step 6
Differentiation Strategies
Ongoing
- For students needing extra support, provide one-on-one modeling and offer a hand on their belly to guide breathing.
- For advanced learners, introduce a counting variation (inhale for 5, exhale for 7) or add a simple visualization (imagining a balloon).
- Use visual timers or tactile prompts for students with attention needs.
- Offer a quiet corner or headphones for students who find group settings overwhelming.
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Slide Deck
Breathing Technique Visuals
In this session, we’ll explore two simple breathing techniques:
• Belly Breathing
• Square (Box) Breathing
Let’s use our bodies and minds together to feel more relaxed!
Welcome students and explain that today we'll focus on two simple breathing techniques to help us feel calm and focused.
Script: “Hi everyone! Today we’re going to learn how to use our breath like a superpower to help us feel calm, clear, and ready to learn.”
Technique 1: Belly Breathing
- Place one hand on your belly and one on your chest.
- Inhale slowly through your nose for 4 seconds, feeling your belly rise.
- Hold your breath gently for 2 seconds.
- Exhale slowly through your mouth for 6 seconds, feeling your belly fall.
(Repeat 3–5 times.)
Show the animation of the belly expanding and contracting. Cue students: “Place one hand on your belly so you can feel it move.”
Script: “This is belly breathing. Ready? Let’s try it together.”
Technique 2: Square Breathing
Visualize a square:
• Inhale for 4 counts (draw the first side).
• Hold for 4 counts (draw the top side).
• Exhale for 4 counts (draw the right side).
• Hold for 4 counts (draw the bottom side).
(Complete 3 rounds.)
Explain each side of the square as you display the 4-count animations. Model with clear, calm counts.
Script: “Now we’re going to draw a square in the air with our breath—box breathing!”
Tips for Effective Breathing
• Sit up straight with feet flat.
• Relax your shoulders and jaw.
• Breathe in and out through your nose (if possible).
• Imagine a balloon or square in your mind.
• If your mind wanders, gently bring your focus back to your breath.
Encourage students to sit tall and relax their shoulders. Remind them to focus on the rise and fall of their bellies or the sides of their square.
Script: “Keep your posture tall, close your eyes if you like, and follow along with my voice.”
Let’s Practice Together
- Belly Breathing – 5 cycles
- Square Breathing – 3 cycles
Close your eyes or soften your gaze. Breathe in... breathe out...
Lead students through the full practice: 5 belly breaths followed by 3 square breaths. Use a calm, consistent pace.
Script: “Let’s practice together now. I’ll count us through each breath.”
Activity
Activity: Guided Breathing Circle
Duration: 5 minutes
Materials:
- (Optional) Soft chime or bell to mark breath cycles
- (Optional) Calm background audio
Purpose
To practice deep breathing together as a group, building students’ focus and calm through guided cues and gentle movement.
Step 1: Setup (1 minute)
- Invite students to sit in a circle, cross-legged or on chairs.
- Ask them to rest their hands on their knees and close their eyes or soften their gaze.
- Remind them to keep their back tall and shoulders relaxed.
Step 2: Quick Review & Practice (1 minute)
- Remind students of belly breathing from Breathing Technique Visuals: inhale for 4, hold 2, exhale 6.
- Lead one full breath cycle together:
“Breathe in… 1-2-3-4 — hold… 1-2 — breathe out… 1-2-3-4-5-6.”
Step 3: Guided Breathing Rounds (3 minutes)
- Belly Breathing (5 cycles)
- Teacher cues: “Breathe in…1-2-3-4 — hold…1-2 — breathe out…1-2-3-4-5-6.”
- Pause 3 seconds between cycles and optionally ring the chime.
- Square Breathing (3 cycles)
- Visualize drawing a square in the air.
- Cues:
• Inhale…1-2-3-4 (first side)
• Hold…1-2-3-4 (top side)
• Exhale…1-2-3-4 (right side)
• Hold…1-2-3-4 (bottom side)
Teacher Notes
- Use a calm, steady voice and allow silent pauses so students can focus on their breath.
- Ring a gentle chime or bell at the start of each cycle if desired.
- Encourage students to keep their attention on the rising and falling of their bellies or on the sides of an imagined square.
Differentiation Strategies:
• Movement Support: Have students raise arms on inhale and lower them on exhale.
• Tactile Cues: Lightly tap a student’s shoulder to signal “inhale” and elbow for “exhale.”
• Visual Timers: Use a countdown card or sand timer for each phase (inhale, hold, exhale, hold).
• Quiet Corner: Offer noise-cancelling headphones or a side mat for students sensitive to group sound.
When complete, transition to the reflection phase in Mindful Session Outline.
Worksheet
Mindful Mood Tracker Worksheet
Use this tracker to notice how you feel before and after our breathing exercises.
1. My Mood Before the Breathing Exercise
Circle the face below that shows how you felt before we started:
😟 Anxious 😐 Neutral 😊 Calm 😃 Happy
Draw your face before the exercise here:
2. My Mood After the Breathing Exercise
Circle the face below that shows how you feel now:
😟 Anxious 😐 Neutral 😊 Calm 😃 Happy
Draw your face after the exercise here:
3. Reflection
What changes do you notice in your body or mind after the breathing activity?
4. My Favorite Technique
Which breathing technique did you enjoy the most? Why?
5. When Will I Use It?
Write one time you could use these breathing techniques at school or at home.