Today we’re going to practice the “take 5” breath.
This is a great practice to do when you want to feel calmer.
Are you ready?
Begin by sitting comfortably on your mat or in your chair with both feet on the ground.
Sit up a little taller, noticing how your back stretches as you do so.
Wonderful. That’s it.
Begin by holding your right hand in the air.
Spread your fingers on your right hand wide.
Now take the pointer finger of your left hand and place it on your right wrist, near the outside of your right thumb.
Excellent.
We’re going to take five breaths. Each time we breathe in, we’re going to trace one finger up to the top of our fingernail. Each time we breathe out, we’re going to trace the other side of that finger back down to the hand.
Let’s try it.
As you breathe in, trace the first half of your thumb with your pointer finger. Pause at the
top of your fingernail.
As you breathe out, trace the second half of your thumb. Pause between your thumb and
your pointer finger. Wonderful, that’s it.
As you breathe in, climb up the first side of your pointer finger. Pause.
As you breathe out, move down the second side of your pointer finger. Pause.
Take another breath in as you trace the first half of your middle finger. Pause for a
moment.
Take another breath out as you trace the second half of your middle finger. Pause for a
moment.
Breathe in as you move up the first side of your ring finger. Pause.
Breathe out as you move down the second side of your ring finger. Pause.
One more.
Breathe in as you trace the first half of your pinky. Pause.
Breathe out as you trace the second half of your pinky. Pause.
Excellent. Take a moment to check in with your body and your mind. Do you notice any changes?
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.”
Authors: Megan Downey and Anna Basile
Adapted from: Compassionate Schools Project
