- To use breathing exercises to relax
Pupils should know:
- simple self-care techniques, including the importance of rest, time spent with friends and family and the benefits of hobbies and interests.
- that mental wellbeing is a normal part of daily life, in the same way as physical health.
- I understand how relaxation affects the body
- I know that it is important to have relaxation strategies
- I know how to use breathing to help myself relax
- I can describe suitable times and places for using breathing techniques to relax
- PHSE Association’s Programme of Study for PHSE Education
Ask the children how much Movement of the body for purposes of health and fitness. they have done this week. Have they tried any new activities? Were they on their own or were they playing as part of a A number of people who are gathered together.?
Discuss how they know when their body is ready for exercise and effects on the body during and after energetic activities. Explain that your body has ways of getting you ready for exercise, e.g. The organ that pumps blood around the body. beats faster to get more The gas that we absorb into our blood when we breathe in that is used by our cells to produce energy…. around the body so that muscles can work harder.
Ask how they feel when they’re The physical or emotional response to something. nervous or stressed. Explain that this can sometimes be a good thing because, like exercise, it is getting your body ready for what it needs to do.
However, it is not Food and drink that are good for you. to feel like this all the time. Relaxing and resting allow your body to repair itself so that you’re ready for what’s next.
- How does exercise help our bodies?
- How do we feel if we are nervous or stressed?
Why is Doing calming activities such as having a bath or reading a book…. important?
Discuss some of its effects on the body:
- allows your body to repair itself
- restores your energy
- makes you more alert
- helps your memory
- helps you to To gain an understanding of new things. and concentrate
- helps your immune system – can stop you from getting Not feeling well because of an illness or disease.
- can make is easier to stay A relaxing feeling or environment.
Relaxation not only has Beneficial or good. effects on the body, but it can also help you to respond To do something in a peaceful and composed manner. and thoughtfully to difficult situations. Often, if dealing with difficult The range of feelings that someone can have, such as happiness or anger…., it helps to step back, use relaxation techniques to calm down and then look at the situation again. This can help you to see more clearly Having a preference for something. than doing or saying something that you will regret once you have calmed down.
Get pupils to suggest ways to To rest or take a break. and note ideas on the board.
Ask: How might breathing help you relax?
Ask children to get into a comfortable position then talk them through either:
- The Activity: Breathing exercises and test each of the four strategies in turn, talking the children through getting themselves comfortable and To assist somebody with a task. them with counting their breaths.
- Watch the ‘4-7-8 breathing’ clip from GoZen! (who are endorsed by clinical psychologists) or the ‘Mindfulness Meditation’ video which will talk pupils through relaxing breathing exercises (from New Horizon).
Following whichever activity you chose, ask pupils to describe how they are feeling. Did any colours come to mind during the breathing exercises?
Ask them to name situations where this might be a useful A certain way of doing something. to use. What would they need in order to do this? Remaining silent when other people are talking and not interrupting them…. place? Space to sit down?
Set pupils the Something that is difficult to achieve. of creating a poster in groups showing each of these techniques.
- Why is relaxation important?
- What can we do to relax?
Pupils needing extra support: Might need to work as part of a guided group to Thinking about things that happened in the past. different breathing exercises.
Pupils working at greater depth: Should Setting out to achieve something. a range of breathing exercises and describe the pros and cons of each of them.
Should describe in detail how relaxation makes them feel and how it affects the body.
Discuss when would be a good time to use these breathing techniques? Pose the fact that we brush our Structures in the mouth that helps us to chew food. twice a day to keep them clean rather than only cleaning them when they start to look dirty or unhealthy. In this same way, it is Something that is superior to something else. to incorporate relaxation into our Set tasks that you complete on a regular basis, such as getting up to go to school every day or brushing your teeth before bed…. rather than only use it when we are feeling stressed or trying to manage difficult Emotions that a person can feel..
Over the next few days you might want to take the opportunity to practice the breathing techniques again with the class so they can do them easily when they need to.
- When might we use these breathing techniques?
Assessing pupils' progress and understanding
Pupils with secure understanding indicated by: Describing the positive effects of relaxation and knowing there are different ways to relax. Knowing how to use breathing exercises to relax.
Pupils working at greater depth indicated by: Understanding and describing how exercise and relaxation can affect the body and starting to understand how different emotions can cause Something that is nearly the same as another thing. effects. They know a range of relaxation techniques, including breathing exercises, and can suggest when they might be useful.
Taking air in and out of the lungs.