Skip to main content Skip to search
Tension Release: A K-5 Breath Practice

Tension Release

A K-5 Breath Practice

Subject

Type of Practice: Mindfulness

Intended Audience: 3-5

Contexts

Social Context: Individual

Duration of Practice: 15 minutes

Preparations and Resources

Materials: 

  • One yoga mat per student. 
  • Enough floor space that students can spread out. 

Set Up: 

  • Arrange the yoga mats, ensuring that students are spread out. 
  • If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat. 
Script

Today we will learn a new practice for relaxation that any you can use any time you feel stress in your body. 

Begin by laying down on your mat. 

Now take one deep breath in, noticing how your breath feels as it fills your lungs. And now let it all go, allowing your body to relax as you breathe out.  

Now bring your attention to your feet. Notice the soles of your feet, your toes, your heels, and the tops of your feet. As you breathe in, tightly squeeze all of the muscles in your feet. As you breathe out, release all of that tension. Allow your feet to relax completely.

Bring your attention to your legs. Notice your calves, your knees, and your thighs.  Notice the weight of your legs on the mat. When you inhale, squeeze all the muscles in your legs. Squeeze them together and keep them above the mat. When you exhale, let all of that tension go. Relax your legs completely. 

Bring your attention to your stomach. Notice your belly moving up and down with your breath. When you inhale, squeeze all the muscles in your stomach. When you exhale, let all of that tension go. Relax all the muscles around your stomach. Notice whether you feel a difference. 

Bring your attention to your arms and shoulders. Notice your fingers, your hands, your elbows, and your shoulders. Notice the weight of your arms on the mat. When you inhale, squeeze all the muscles in your arms. Squeeze your hands into fists, and pull your shoulders up toward your ears. When you exhale, let all of that tension go. Relax your arms, loosen your hands and your fingers, and sink your shoulders down to the floor. Allow your arms to completely relax. 

Bring your attention to your face and head. Notice your mouth, your eyes, and your forehead. Notice the weight of your head on the mat. When you inhale, squeeze all the muscles in your face. Squeeze your eyes shut, clench your jaw tight, and scrunch up your eyebrows. When you exhale, let all of that tension go. Allow your face to relax. Notice whether you feel a difference. 

Now bring your attention to your whole body. Notice the weight of your whole body on the mat. When you inhale, tense all the muscles in your body. Tense your feet, legs, belly, arms, shoulders, and face. You can even lift your head and arms and legs off the mat. When you exhale, let all of the tension go. Relax your whole body. Notice what your body feels like. 

With your whole body relaxed, simply be still and rest for a few more breaths. 

    Tips

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

    This tension release activity helps students build body awareness and develop the skills needed to relax even when they are experiencing strong emotions. As students become more familiar with practice, invite them to reflect on how they can integrate into their daily lives, both within school and outside of it. Remind students that relaxation can be a very helpful skill during stressful situations. 

    Before introducing this practice, engage students in a discussion about tension and what it means to tense parts of your body. 

    Variations/Extensions

    Younger students may prefer a simplified version of this practice. Consider using the script included below. 

    We have muscles all over our body! When we lift up a heavy book or toy, our muscles work together to make the task easier on us. Today, we are going to squeeze those muscles without lifting anything up to see how it feels when we stop squeezing and start relaxing.

    First, start by laying down on your mat on your back. Take a deep breath in, and as you breathe out, allow your body to relax. 

    We are going to start with our feet. Squeeze the muscles in your toes, your heels, and the tops of your feet. Keep squeezing! Now stop squeezing and relax. Notice what it feels like to allow your muscles to relax.

    Now let’s focus on our legs. Squeeze the parts below and above your knees. Keep squeezing! Now stop squeezing and relax. How did that feel? 

    Let’s move to our bellies. Squeeze all of the muscles in your belly. Keep squeezing! Now stop squeezing and relax. Notice what it feels like to allow your muscles to relax.

    Now notice your arms. Squeeze the muscles in the parts below and above our elbows, even our hands and shoulders. Keep squeezing! Now let those muscles relax. How do your arms feel after that?

    And now squeeze all the muscles in your face. Close your eyes really tightly so that your forehead muscles start working. Keep squeezing! Now stop squeezing and relax every single part of your face. How did that feel? 

    Now bring your attention to your whole body. Squeeze all of your muscles in your whole belly! Your arms, your legs, your belly. Squeeze everything! Feel it all get really tight. Now let go and just relax. Notice what it feels like to relax.  

    Wonderful. Let’s silently take two deep breaths. As you breathe in and out, notice how you feel after that exercise.  

    Authorship and Provenance

    Authors: Megan Downey and Anna Basile

    Adapted from: Compassionate Schools Project

    Associated Graphic

    Tension Release: 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-59486
    DOI