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TEACHING YOUNG KIDS TO CALM DOWN QUICKLY

Hi Sara in Sarasota,

Given your goals and students’ shrinking attention spans, teaching the Quick Calm technique may be the lesson you’re looking for.  This deep-breathing exercise is featured in the Relax Now! section of this site, and here it is in lesson plan form:

Quick Calm

Description

This brief and structured deep breathing exercise works to quickly reverse rapid heart rate, fast and shallow breathing, loss of concentration, stomach and other muscle tension, angry feelings, sweating, panic and other stress responses.

Optional Materials

If you have Internet access in your classroom, you can use the Quick Calm audiostream on this site as a guide for your students.  This activity and lesson can be enhanced by providing each student with a stress monitor for real-time checks of their stress levels (see Biodots in the More Stress Resources section of this site.)

Time Needed

10-20 minutes

Teaching Directions

1. Ask students to name some things that cause them to feel short of breath, angry, confused, panicked and/or tense.  Responses might include: an argument with another student, feeling crowded in on a packed subway train, or making a mistake in class.
   
2. Ask students to name some other things that happen when they are uncomfortable.  Responses might include: pounding heartbeat, fast breathing and sweating.
3. Ask students if they would like to learn an exercise that is sort of like making a phone call to the heart and lungs to say, “SLOW DOWN!”
4. Explain that Quick Calm is a deep breathing exercise that works quickly to reduce the reactions listed in #s 1 and 2
5. Ask participants to take a deep breath.
6. Suggest that when taking deep breaths, students imagine that they are filling up a balloon inside their stomach and abdomen.  Ask students to picture the balloon deflating when they let their breath out.
7. Say that you will lead the group through a 90-second Quick Calm exercise; explain that you will ask them to close their eyes, focus on their usual breathing, take a deep breath, hold it for a few seconds, and then exhale.  Add that you will ask them to think, “I am warm,” when they breathe in, and, “I am calm,” when they exhale.  
8. Sitting or standing, ask students to close their eyes and direct them through #s 9-13:
9. Focus on your usual breathing for a few moments;
10. Now take a deep breath and hold it for a few seconds;
11. Think, “I am warm;”
12. Exhale;
13. Think, “I am calm.”
14. Repeat #s 9-13 two or three times.
15. Ask students to open their eyes.
16. Ask participants how they feel.
17. Ask students how and when this exercise can be used thelp them calm down.  Answers might include:
    

• When they get frustrated or confused because they can’t remember the answer to a quiz question
• When they get really angry at someone and want to get calm again
• As a way to focus before they start an athletic activity If they just want to create a little peace and quiet for themselves
• When they want to teach someone else how to feel calmer
  

1. Ask students to practice this technique for one-minute every day for a week at home, on the bus and in other. places—even if they are not feeling like they need to calm down.  Explain that practice will allow them to remember and use Quick Calm when they really do need it.
2. Have students teach the Quick Calm exercise to a parent, sibling or friend.
   

1. Ask students to name five situations where Quick Calm might help them to feel better.
2. Ask students to list the five main steps of the Quick Calm exercise (#s 9-13). Ask students to teach their classroom neighbor how to use Quick Calm (then switch).