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What’s Your Calm Code?

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Lesson Plan

Calm Code Quick Guide

Students will identify and practice a personal calm-down strategy, create their own “Calm Code,” and share it to foster a calm, supportive classroom culture.

This quick routine builds emotional awareness, supports self-regulation, and creates a shared language for calming strategies, reducing stress and improving focus.

Audience

4th Grade Class

Time

5 minutes

Approach

Prompt, reflect, create, share.

Materials

Prep

Preparation

2 minutes

Step 1

Introduce the Calm Code

1 minute

  • Display Calm Code Visual Prompts on screen or board.
  • Briefly explain what a Calm Code is and why it helps us regulate emotions.

Step 2

One-Breath Reflection

1 minute

  • Invite students to sit quietly.
  • Guide them through one slow inhale and exhale using One-Breath Reflection Prompt Cards.
  • Ask them to notice any feelings or bodily sensations.

Step 3

Create Your Calm Code

1 minute

Step 4

Share Your Code

1 minute

Step 5

Cool-Down Wrap-Up

1 minute

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Slide Deck

Deep Breath

[Deep Breath Icon]
Take a slow, deep breath in through your nose and out through your mouth. Feel your belly rise and fall.

Show the Deep Breath icon and guide students to focus on their breathing. Use this slide when prompting the one-breath reflection.

Gentle Stretch

[Stretch Icon]
Reach your arms overhead, wiggle your fingers, roll your shoulders—loosen up any tension.

Invite students to stand up and gently stretch their arms, neck, or back. Model each stretch.

Quiet Spot

[Quiet Spot Icon]
Find or create a calm corner in the room. Sit quietly, close your eyes if you like, and rest.

Explain that a quiet spot can be a chosen corner, a cozy chair, or simply closing eyes at desks. Encourage personalization.

Positive Thought

[Lightbulb Icon]
Think of a happy memory or say a kind phrase to yourself (e.g., “I am calm and ready”).

Model thinking of a positive phrase or memory. Encourage students to come up with their own affirmation.

Stress Ball Squeeze

[Stress Ball Icon]
Hold a small ball or object. Squeeze tightly and then release slowly to let go of stress.

Demonstrate squeezing a stress ball or similar object. Emphasize slow release of tension as they let go.

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Activity

Calm Code Creation Worksheet

Use this worksheet to design your own personal Calm Code. Give yourself a clear name, a symbol you can picture, and a short instruction for when you need to calm down.

1. Calm Code Title

Give your calm strategy a special name that reminds you of how it feels or what it is.




2. Code Symbol or Drawing

Draw or sketch a picture or symbol that represents your calm strategy. This could be an icon, shape, or simple doodle you can keep in mind.







3. How to Use It

Write one or two sentences explaining when and how you will use your Calm Code to help yourself feel calm.












4. Special Code Word or Gesture

Choose a word or a small movement (gesture) that you can say or do when you need to remember your Calm Code.




When you’re done, pair up with a classmate and share your Calm Code! Use your Share Your Code Discussion Cards to help you ask questions and give feedback.

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Discussion

Share Your Code Discussion Cards

Use these prompts when sharing your Calm Code with a partner. Take turns asking and answering each card’s question.

  1. What’s the title of your Calm Code, and why did you choose that name?
    • Follow-up: What feeling or idea does it remind you of?
      What will thinking of this name do to help you feel calm?
  2. Can you describe your code symbol and show me your special word or gesture? How and when will you use them to calm down?
    • Follow-up: Why did you pick this symbol or gesture?
      Can you give an example of when you’ll use your Calm Code?
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Cool Down

One-Breath Reflection Prompt Cards

Use these cards to guide a quick, focused one-breath pause. Have students follow each step slowly and mindfully.

  1. Get Ready
    Sit tall with your feet flat on the floor and hands resting gently in your lap.
  2. Breathe In
    Slowly inhale through your nose for a count of three. Notice your chest and belly rising.
  3. Pause
    Hold your breath for a moment. Notice any sensations in your body.
  4. Breathe Out
    Exhale slowly through your mouth for a count of four. Let any tension melt away.
  5. Notice
    Take a final moment to notice how you feel—calmer, more focused, or relaxed.

Use this set of prompt cards at the start and end of the Calm Code routine to center and ground the class.

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