What is Worry? Video

This video helps explain what worry is and how it relates to our brain's responses, including the

Belly Breathing Guide: Calm Your Brain's Alarm!

When your brain's alarm system (the amygdala) gets a little too excited, belly breathing can help it calm down. It sends a message to your brain that says, "Everything is okay! You can relax."

Here's how to do it:

Step 1: Find Your Comfort Zone

• Sit or lie down in a comfortable position. You can be at your desk, on the floor, or in your bed.
• Close your eyes gently if you feel comfortable, or just soften your gaze downwards.

Step 2: Hand Check!

• Place one hand on your chest and the other hand on your belly, right below your ribs.
  • Why? You want to feel your belly move, not just your chest!

Step 3: Breathe In Like a Balloon!

• Take a slow, deep breath in through your nose.
• Imagine you are filling your belly with air like a balloon. Feel your hand on your belly rise.
• Try to keep the hand on your chest as still as possible.

Step 4: Breathe Out Like a Gentle Breeze!

• Slowly let the air out through your mouth, like you're gently blowing through a straw.
• Feel your belly fall and your hand go down.
• Empty all the air out.

Step 5: Repeat and Relax

• Continue breathing in and out this way for 3-5 minutes, or for as long as you need to feel calm.
• Focus on the feeling of your belly rising and falling.
• If your mind wanders, gently bring your attention back to your breath.

Why does it work?

When you breathe deeply with your belly, you activate your body's

Your Brain's Awesome Alarm System - Teacher Script

1. Mindful Moment (5 minutes)

Teacher: "Good morning/afternoon everyone! Let's start our day/lesson with a mindful moment. Find a comfortable seated position, feet flat on the floor, hands resting gently on your lap. If you feel comfortable, you can gently close your eyes, or simply lower your gaze. Let's take three slow, deep breaths together. Breathe in slowly through your nose, filling your belly, and then exhale gently through your mouth. (Pause for breath) Again, inhale deeply, and exhale slowly. (Pause) One more time, inhale, and exhale, letting go of any wiggles or distractions. (Pause) Now, slowly open your eyes or lift your gaze."

Teacher: "How does noticing your breath make you feel? Did anyone notice a change in how their body felt?" (Allow a few student responses. Validate all feelings.)

2. The Brain's Job (5 minutes)

Teacher: "Today, we're going to talk about something incredible that's always with you, always working, and always helping you. It's your amazing brain!"
(Display The Brain's Alarm System Slides - Slide 2: "Meet Your Brain!")

Teacher: "What are some things your brain helps you do every single day? Think about everything from learning in class to playing games outside." (Allow a few student responses: e.g., think, learn, feel, move, remember, imagine.)

Teacher: "Exactly! Your brain is like the super-smart control center for your entire body. It helps you think, learn new things, feel all sorts of emotions – happy, sad, excited – it helps you move, and it even helps you remember what you had for breakfast! But one of its most important jobs is to keep you SAFE."

3. Fight, Flight, or Freeze Response (10 minutes)

Teacher: "Deep inside your brain, you have a tiny but super important part. It's called the amygdala (uh-MIG-duh-luh). Can everyone try saying that with me? Amygdala." (Pause for students to repeat.)
(Display The Brain's Alarm System Slides - Slide 3: "Meet the Amygdala: Your Brain's Alarm!")

Teacher: "Think of your amygdala like your brain's personal alarm system. Its main job is to constantly scan for danger and, if it senses something scary or threatening, it rings the alarm bell! 🚨"

Teacher: "When that alarm rings, your body gets ready very quickly to protect you. It prepares for what we call the 'Fight, Flight, or Freeze' response."
(Display The Brain's Alarm System Slides - Slide 4: "Fight, Flight, or Freeze!")

Teacher: "Let's break down what each of those means:

• FIGHT: This means your body gets ready to stand your ground, maybe to push something away or defend yourself.
• FLIGHT: This means your body gets ready to run away really fast, to escape the danger.
• FREEZE: This means your body might become very still, like a deer in headlights, hoping the danger doesn't notice you or passes by."

Teacher: "Can anyone think of an example where their brain's alarm might tell them to 'fight, flight, or freeze' in a real-life situation? Maybe if you heard a loud, unexpected noise? Or if you saw a fast-moving ball coming towards you?" (Encourage a few age-appropriate examples. Emphasize that these are automatic, protective responses.)

Teacher: "These responses are super helpful when we're in real danger. But here's the tricky part..."
(Display The Brain's Alarm System Slides - Slide 5: "Why Does My Alarm Go Off?")

Teacher: "Sometimes, our brain's alarm system goes off even when there isn't a real physical danger. Like when you have a big test coming up, or you're worried about speaking in front of the class, or you're anxious about something happening at home. Your brain thinks there's a danger, and you start to feel those 'fight, flight, or freeze' feelings, even if you don't need to run or fight."

Teacher: "When this happens, we often describe those feelings as worry or anxiety. Has anyone ever felt their heart race, or their stomach feel fluttery, or their hands get sweaty when they're worried about something?" (Allow students to nod or share brief examples if comfortable. Reassure them these are normal brain responses.)

4. Worry Explained Video (5 minutes)

Teacher: "To understand a bit more about worry and our brain, we're going to watch a short video. It helps explain how worry works and why our brain reacts the way it does."
(Display The Brain's Alarm System Slides - Slide 6: "Let's Watch: What is Worry?")

(Play the What is Worry? Video - https://www.youtube.com/watch?v=k5S-rEQQ22c)

Teacher: "Now that we've watched the video, what did you learn about worry? And how does what the video talked about connect to our brain's alarm system, the amygdala?" (Facilitate a short discussion, connecting the video content to the concept of the amygdala and its role. Ask: "Why is it helpful to know how our brain responds when we worry?")
(Display The Brain's Alarm System Slides - Slide 7: "Reflect & Connect")

5. Practice Our Strategy: Belly Breathing (10 minutes)

Teacher: "The good news is, we aren't stuck with our brain's alarm always taking over! We can learn ways to help our brain's alarm system calm down. We can send it a message that says, 'Hey, everything's okay, you can relax now.'"
(Display The Brain's Alarm System Slides - Slide 8: "Calming Our Alarm: Belly Breathing!")

Teacher: "One super effective way to do this is called Belly Breathing. It's a simple tool, but it's really powerful because it tells your amygdala to switch from alarm mode to calm mode."

Teacher: "Let's learn how to do it together. I have a Belly Breathing Guide to help us."
(Display The Brain's Alarm System Slides - Slide 9: "How to Belly Breathe")

Teacher: "First, find a comfortable position, either sitting or lying down. Place one hand on your chest and the other hand on your belly, right below your ribs. We want to feel our belly move, not just our chest."

Teacher: "Now, take a slow, deep breath in through your nose. Imagine you are filling your belly with air like a balloon. Feel your hand on your belly rise. Try to keep the hand on your chest as still as possible." (Demonstrate and guide.)

Teacher: "Then, slowly let the air out through your mouth, like you're gently blowing through a straw. Feel your belly fall and your hand go down. Empty all the air out." (Demonstrate and guide.)

Teacher: "Let's practice a few rounds together. Breathe in... belly rises. Breathe out... belly falls. (Continue for 3-5 breaths). Notice how your body feels. This is a tool you can use anytime, anywhere, to help your brain's alarm system quiet down."

(Display The Brain's Alarm System Slides - Slide 10: "Practice Time!")

Teacher: "Remember, your brain is amazing, and you now have a tool to help it when the alarm goes off a little too often. Keep practicing your belly breathing!"
(Display The Brain's Alarm System Slides - Slide 11: "You've Got This!")