Countdown to Calm Down: Mindfulness Breathing Practice K-5    Countdown to Calm Down A K-5 Mindful Breathing Practice 
      
   Subjects    Type of Practice: Mindfulness   Recommended Grade Levels: K-5  
      
   Contexts    Calming/Energizing: Calming   Time: 3 minutes  
      
   Preparations and Resources    Materials: None    Set Up: None
      
   Script for Guided Practice    Let’s practice countdown to calm down breathing.    We can do this any time we want to feel calm.    Begin by sitting with your legs crossed on your mat or sitting in your chair with both feet  on the ground.    Gently lift your head up toward the sky, sitting up tall.    Take a moment to notice how you’re feeling. There’s no need to do anything about it.  Simply notice.    Now place one hand in the air. We’re going to take five deep breaths, and each time we  breathe out, we’re going to put down one finger. Be sure to breathe all the way into your  stomach on each breath. It will help your body relax.   Are you ready?    Breathe in.  Breathe out.  Wonderful. Let’s do that four more times.    Breathe in.  Now breathe out. Excellent. Check to see whether your body is starting to feel calmer.    Breathe in.  And breathe out.  That’s it. Two more.   Breathe in. Breathe out.  Wonderful.   One more deep breath in.  And out.  Great job.    Gently lower your hands to your lap.    Check in with your body. Do you notice any changes? 
      
   Tips    You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.    It is not important for students to get this breath practice “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.    Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”    This is a great practice to do in class if you notice several students struggling to focus. Rather than singling them out, invite the entire class to do the countdown to calm down breath practice. 
      
   Authors and Provenance    Authors: Megan Downey and Anna Basile   Adapted from: Compassionate Schools Project
      
   Associated Graphic     countdown graphic.PNG