Skip to main content Skip to search
Calming/Focusing: A K-5 Breath Practice

Calming/Focusing

A K-5 Breath Practice

Subject

Type of Practice: Mindfulness

Intended Audience: K-5

Contexts

Social Context:  Individual 

Duration of Practice: 3-5 minutes

Preparations and Resources

Materials: 

  • One chime

Optional:

  • One sheet of chart paper
  • One marker
  • One Hoberman sphere

Associated graphic:

  • None

Set Up: 

  • Optional: Define “mindfulness” on a piece of chart paper and list the three associated steps below. Post the chart paper where all the students can see it. 

Mindfulness: 

Step 1: Focus your attention on something, such as your breath or the sound of the bell.

Step 2: Notice when your mind wanders from your breath or the sound. 

Step 3: Bring your attention back to your breath or the sound.

Procedural Instructions

This is the procedural instructions for how to actually do the practice. It should be written to the practitioner who is trying to do it out on their own, but can include tips for an instructor on how to teach it. If it is an exercise to be done in a classroom, then it should be written as targeted for an instructor on how to implement it. 

You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular. 

Guide students through the process at a slow pace, integrating regular periods of silence to allow students to reflect on their experiences. 

Before you introduce this practice to students, define what mindfulness means, and review the three steps associated with this mindfulness practice:

Step 1: Focus your attention on something, such as your breath or the sound of the bell.

Step 2: Notice when your mind wanders from your breath or the sound. 

Step 3: Bring your attention back to your breath or the sound.

Write these steps down on a piece of chart paper and post them in a place where students can see them.

If you have a Hoberman sphere, consider using the sphere to help cue the inhalations and exhalations. Pull the sphere out to indicate an inhale and push it into indicate an exhale. If you do not have a Hoberman sphere, you can use hand motions or cue them using the script above.  

As students become more confident with this practice, discuss how they can use it throughout the day, both in school and at home.  

Script

Today we’re going to practice calming our bodies and focusing our minds. 

Begin by placing your right hand on your heart and your left hand on your stomach. 

Now bring your attention to your breath. Notice what the air feels like as it enters and leaves your nostrils. Feel how your stomach expands with each breath. 

We’re going to take three deep breaths together. As you breathe, remember our three mindful steps. First, pay attention to the way your breath feels in your body. Then, notice whether your mind wanders away from your breath. If it does, simply bring your attention back to your breath. Are you ready to try it? 

Take a deep breath in. Notice how your hands rise as the air fills your lungs. Now breathe out, noticing how your hands fall as you do so. 

Wonderful. Take another deep breath in. Feel your stomach get bigger as your body fills with air. Now breathe out, feeling your stomach get smaller as the air leaves your body. 

Take one more deep breath in. Notice how the air feels cool when it enters you nostrils. Now breathe out, noticing how the air in your nostrils feels warmer as it flows out of your body. 

Excellent. 

Take a moment to check in with yourself. Notice whether you feel calmer after taking three deep breaths. 

Now we’re going to focus our minds by listening to the bell. 

Remember our three steps. First, focus your attention on the sound of the bell. Then, notice whether your mind wanders away from the sound. If it does, simply bring your attention back to the bell. Are you ready to try it? 

(Ring the bell.) 

Focus all of your attention on the sound of the bell. See if you can listen until the sound completely disappears. 

Quietly raise your hand when you can no longer hear the sound of the bell. 

Wonderful. Take another deep breath in. Now breathe out. Check in on your mind. Do you feel more focused? 

Variations and Extensions

Younger students may prefer a simplified version of this practice. A possible script is included below. 

Today we are going to practice calming our bodies and focusing our minds. 

First, we are going to practice focusing our attention on our breath. 

Let’s take three deep breaths together. Try to keep your attention on you breath the whole time. Remember, it’s okay if your attention wanders. If it does, notice it and focus your attention back on your breath. 

Are you ready? First place your right hand on your heart and your left hand on your stomach. Take a big breath in, and now breathe out. That’s one breath.

Great job. Take another breath in, focusing all of your attention on what your breath feels like. And now breathe out, noticing what it feels like for the air to leave your body. 

Let’s do that one more time. Take a deep breath in, focusing all of your attention. And now breathe out.

Wonderful. 

Now I am going to ring this bell. When I ring it, I want you to pay attention to the sound. Listen to it as it gets louder and softer. 

See if you can listen to it until there is no sound left. Focus all of your attention on the sound. Quietly raise your hand when you can no longer hear the bell. 

Great job! Now silently check in with yourself. Do you feel more calm and focused after doing this exercise? 

Authorship and Provenance

Authors: Megan Downey and Anna Basile

Adapted from: Compassionate Schools Project

Calming/Focusing: A K-5 Breath Practice
Collection Practices: K-12
Visibility Public - accessible to all site users (default)
Author Megan Downey, Anna Basile
Year published 2019
UID mandala-texts-59126
DOI