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Ride the Calm Wave

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Mariann Seariac

Tier 1
For Schools

Lesson Plan

Ride the Calm Wave Lesson Plan

Students will identify physical stress signals (e.g., racing heart, tense muscles) and practice two regulation strategies—deep breathing and progressive muscle relaxation—to stay calm under pressure.

Building body-awareness and self-regulation skills helps students manage stress, improve focus, and foster healthier peer interactions in and out of the classroom.

Audience

7th Grade Middle School Students

Time

30 minutes

Approach

Model, practice, reflect

Materials

Stress Signal Cards, Guided Breathing Script, Progressive Muscle Relaxation Guide, and Self-Regulation Reflection Worksheet

Prep

Prepare Materials

10 minutes

  • Print and cut out the Stress Signal Cards.
  • Review the Guided Breathing Script to ensure smooth delivery.
  • Print copies of the Progressive Muscle Relaxation Guide.
  • Make enough copies of the Self-Regulation Reflection Worksheet for all students.
  • Familiarize yourself with each activity flow and anticipate student questions.

Step 1

Introduction

5 minutes

  • Greet students and share the lesson objective: recognizing stress signals and practicing calm-down strategies.
  • Ask: “When have you felt your body react to stress in class or at home?” Record responses on the board.
  • Emphasize that noticing these signals is the first step in managing stress.

Step 2

Explore Stress Signals

5 minutes

  • Distribute the Stress Signal Cards.
  • In pairs, have students sort cards into Physical, Emotional, or Behavioral categories.
  • Facilitate a brief whole-class discussion: “Which signals seem most common for you?”

Step 3

Teach Strategy 1: Deep Breathing

7 minutes

  • Explain how deep breathing calms the nervous system.
  • Lead students through the Guided Breathing Script, modeling inhale/exhale cues.
  • After practicing, ask: “How did your body feel before and after?”

Step 4

Teach Strategy 2: Progressive Muscle Relaxation

7 minutes

  • Introduce the concept of tensing and relaxing muscle groups to release stress.
  • Use the Progressive Muscle Relaxation Guide to lead students through one full sequence (e.g., fists, shoulders, face).
  • Debrief: “What changes did you notice in your body?”

Step 5

Reflection & Goal Setting

6 minutes

  • Have students complete the Self-Regulation Reflection Worksheet, identifying personal stress signals and choosing a preferred strategy.
  • Differentiation:
    • Provide sentence starters on the worksheet for students who need writing support.
    • Challenge advanced learners to invent and describe an additional regulation technique.
  • Assessment: Collect and review worksheets to gauge each student’s understanding and plan next steps.
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Slide Deck

Ride the Calm Wave

Strategies for Recognizing Stress and Staying Calm Under Pressure

Let’s learn how to notice our bodies’ stress signals and practice easy calming techniques.

Welcome students to 'Ride the Calm Wave.' Introduce yourself and set a positive tone. Explain that today’s lesson will help them notice stress signals in their bodies and learn two ways to calm down quickly.

Today’s Learning Objectives

• Identify physical, emotional, and behavioral stress signals in our bodies
• Practice two calming strategies: deep breathing and progressive muscle relaxation
• Reflect on personal stress triggers and set a calming goal

Read aloud the objectives. Emphasize that these skills will help them focus in class and feel more in control at home or with friends.

What Is a Stress Signal?

Stress signals are messages your body sends when it’s under pressure. They can be:

• Physical (racing heart, sweaty palms)
• Emotional (feeling irritable, worried)
• Behavioral (fidgeting, snapping at friends)

Define a stress signal. Prompt students: “Raise your hand if you’ve ever felt butterflies in your stomach before a test.” Record examples on the board.

Spotting Your Stress Signals

In pairs:

  1. Sort your Stress Signal Cards into three piles: Physical, Emotional, Behavioral.
  2. Choose one signal from each pile and share why it might happen.
  3. Which signal do you notice most often?

Distribute Stress Signal Cards. Instruct pairs to sort into Physical, Emotional, or Behavioral piles. Circulate and ask questions to deepen understanding.

Strategy 1: Deep Breathing

Steps to Calm with Deep Breaths:

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

Repeat 3–5 times and notice how your body feels.

Explain the science: deep breathing sends a message to your brain that it’s safe. Lead the class through the Guided Breathing Script, modeling slow inhales and exhales.

Strategy 2: Progressive Muscle Relaxation

PMR Sequence:

  1. Clench your fists tightly for 5 seconds, then release.
  2. Shrug your shoulders up toward your ears for 5 seconds, then drop.
  3. Tighten your forehead and jaw for 5 seconds, then relax.

Feel the difference between tension and relaxation.

Introduce PMR: tensing and relaxing muscle groups helps release tension. Lead students through fists, shoulders, and face sequence using the Progressive Muscle Relaxation Guide.

Reflection & Goal Setting

On your worksheet:

  1. Identify your top personal stress signal.
  2. Choose your preferred calm-down strategy.
  3. Set a goal: When will you use this strategy next?

(Advanced: Invent another calming technique and describe it.)

Hand out the Self-Regulation Reflection Worksheet. Encourage all students to complete the sentence starters; challenge advanced learners to add a new technique.

Wrap-Up & Next Steps

• Remember: Notice stress signals early
• Practice deep breathing or PMR daily
• Next time: learn how to handle big emotions with friends

You’ve got this – ride the calm wave!

Summarize the two strategies and encourage daily practice. Preview next lesson on managing strong emotions. Thank students and remind them they can ride the calm wave anytime!

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Activity

Stress Signal Cards Deck

Use these cards for students to sort into Physical, Emotional, or Behavioral categories.

Physical Signals (6 cards):

  • Racing heart
  • Sweaty palms
  • Tense muscles
  • Shortness of breath
  • Headache
  • Stomach butterflies

Emotional Signals (6 cards):

  • Irritability
  • Feeling worried
  • Feeling overwhelmed
  • Sadness
  • Mood swings
  • Fear

Behavioral Signals (6 cards):

  • Fidgeting
  • Nail biting
  • Pacing
  • Tapping foot
  • Procrastination
  • Avoiding eye contact
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Reading

Guided Breathing Script

Use this simple script to lead students through a calming deep-breathing exercise.

  1. Get Ready (30 seconds)
    • Teacher says: “Sit up tall in your chair with both feet flat on the floor. Place one hand on your belly, the other on your chest. Close your eyes if that feels comfortable.”
  2. Set the Rhythm (1 minute)
    • Teacher says: “We’ll breathe in through the nose for 4 counts, hold for 2 counts, then exhale through the mouth for 6 counts.”
    • Model the counts out loud each time:
    – “Inhale… 1…2…3…4.”
    – “Hold… 1…2.”
    – “Exhale… 1…2…3…4…5…6.”
    • Repeat this cycle three times at a steady pace.
  3. Focus on Sensations (30 seconds)
    • Teacher says after the third exhale: “Pause and notice how your belly and chest move. Do you feel more relaxed?”
    • Allow a few moments of quiet for students to check in with their bodies.
  4. Reflect & Reinforce (1 minute)
    • Teacher asks: “How did your body feel before we started? How does it feel now?”
    • Invite 2–3 students to share one word about the change they noticed (e.g., “calm,” “lighter,” “slower”).
  5. Practice Reminder
    • Teacher says: “Keep this breathing pattern in mind whenever you notice your heart racing or muscles tightening. It only takes about one minute to feel more in control.”



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Reading

Progressive Muscle Relaxation Guide

Use this step-by-step guide to lead students through a calming Progressive Muscle Relaxation (PMR) exercise.

1. Get Settled (30 seconds)

• Teacher says: “Sit comfortably in your chair with both feet flat on the floor and hands resting loosely in your lap. Close your eyes or let your gaze soften.”
• Invite students to take two slow, deep breaths together before beginning.

2. Explain the Technique (30 seconds)

• Teacher says: “PMR helps you notice the difference between tension and relaxation in your muscles. We will gently tighten each muscle group for about 5 seconds, then let it go completely.”
• Emphasize: “Stay aware of how your body feels when you’re squeezing and when you’re letting go.”

3. Tense & Release Sequence (5 minutes)

Follow this order. After each group, pause 5 seconds before moving on.

  1. Fists
    • Teacher says: “Clench your fists tightly. 1…2…3…4…5… Now release and feel your hands go loose.”
    • Wait 5 seconds of silence.
  2. Forearms & Biceps
    • Teacher says: “Bend your arms and squeeze your biceps. 1…2…3…4…5… Release and let your arms soften.”
    • Wait quietly.
  3. Shoulders
    • Teacher says: “Shrug your shoulders up toward your ears. 1…2…3…4…5… Drop and feel them melt.”
    • Allow a brief pause.
  4. Face & Jaw
    • Teacher says: “Wrinkle your forehead and clench your jaw. 1…2…3…4…5… Relax and smooth your face.”
    • Pause for students to notice.
  5. Neck & Chest
    • Teacher says: “Press your head gently back (no strain) and puff out your chest. 1…2…3…4…5… Relax and let your head and chest soften.”
    • Give a moment of quiet.
  6. Stomach
    • Teacher says: “Tighten your stomach muscles like you’re bracing for a light tap. 1…2…3…4…5… Release and feel your belly relax.”
    • Pause briefly.
  7. Legs & Feet
    • Teacher says: “Point your toes up to tense your calves, then flex down to tense your shins. 1…2…3…4…5… Let your legs and feet go limp.”
    • Remain silent for a few seconds.

4. Reflection & Reinforce (1 minute)

• Teacher says: “Notice how different each part of your body feels now. Where do you feel the most release?”
• Invite 2–3 volunteers to share one word about their experience (e.g., “lighter,” “calm,” “looser”).
• Reinforce: “You can use PMR anytime you feel tense—at home before homework, or in class before a test.”

5. Practice Reminder

• Teacher says: “Remember, PMR only takes a few minutes. Whenever you notice tension creeping in, try this sequence to help your body and mind reset.”


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Worksheet

Self-Regulation Reflection Worksheet

Use this worksheet to notice your stress signals, pick a calming strategy, and set a plan to use it.

1. Identify Your Top Stress Signals

List three stress signals you notice in your body and describe when they usually happen.

  1. When it happens: _________________________________






  1. When it happens: _________________________________






  1. When it happens: _________________________________






2. Choose Your Preferred Strategy

Use one of the strategies you practiced (deep breathing or PMR). Complete the sentence:

I prefer ____________ because ______________________________________.







3. Set Your Calming Goal

Complete the sentence to plan when you will use your strategy:

I will use my chosen strategy when _________________________ because ______________________________.







4. Advanced Challenge (Optional)

Invent and describe another calming technique. Explain how it works and when you might use it.













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