Overview
In this lesson, students will discuss the benefits of mindful breathing. This lesson will be divided into two activities. In the first activity, students will learn about mindful breathing, with the teacher using a balloon to demonstrate the breathing process. The teacher will talk students through the breathing process and then play a video for the class to follow along with. Students will use balloons and flour to make stress balls in the second activity. Next, students will learn how to use the stress ball to assist mindful breathing.
NB Curricular Connections
Explore Your World
- Strand: Well-Being – Big Idea: Physical Health and Active Participation – Skill Descriptor: Analyze personal safety and healthy practices.
- Strand: Well-Being – Big Idea: Emotional Health and Positive Identities – Skill Descriptor:
- Explore activities that foster enjoyment and well-being.
- Recognize that feelings and emotions can impact well-being, relationships, and the way we engage with others.
Personal Wellness 3-5
- Strand: Wellness – Big Idea: Healthy Lifestyle – Skill Descriptor:
- Grade 3: Analyze personal safety and healthy practices.
- Grade 4: Describe personal safety and healthy practices.
- Grade 5: Assess personal safety and healthy practices.
- Strand: Mental Fitness – Big Idea: Mental Health Strategies – Skill Descriptor:
- Grade 3: Demonstrate self-calming strategies to regulate emotional reactions.
- Grade 4: Identify strategies for regulating emotional reactions.
- Grade 5: Identify strategies for seeking support for self and others.
- Strand: Mental Fitness – Big Idea: Positive Mental Health – Skill Descriptor:
- Grade 3: Explore the importance of talking about emotions and emotional responses.
- Grade 4: Describe the seven primary emotions and their expression.
- Grade 5: Identify ways to manage stress and regulate emotions.
What you’ll need
- Mindfulness Resource Kit (PDF Attached)
- 1 balloon per student (not water balloons)
- Internet connection, speakers/computer
- Flour
- Funnel (multiple funnels)
- Pencils
- Journals (optional)
Instructions
Step 1: Begin by asking students what they think “Mindful breathing” means or “what are the benefits of mindful breathing?”. This could be a class discussion, or you could have students answer this in their journal first. After students share, highlight that mindful breathing focuses on your breath (on the inhale and exhale). When we have a thought while breathing, say, “It’s just another thought,” and return to focusing on our breath. Tell students that mindful breathing benefits are reduced stress and anxiety and can help us calm down when we are overwhelmed.
Step 2: Blow up a balloon and hold it up for students to see. Ask the students to predict what they think will happen when you let go. Let go of the balloon to demonstrate what happens. Explain that we will breathe in and expand our belly like a balloon, but the trick is to slowly let the air out of our belly. Then, demonstrate by slowly releasing air from the balloon. Talk about how we can control our breath by letting the air out slowly like a balloon.
Step 3: Have students practice mindful breathing by slowly inhaling and exhaling. It is beneficial to have relaxing music and to dim the lights. You can use any video and have students follow along. A recommendation is Belly Breathing: Mindfulness for Children – YouTube.
Step 4: After their Mindful belly breathing, instruct the class how to make a stress ball with a balloon and flour. Write out the following steps and complete them as a class. As you go through the steps, tell students they can use a pencil to help push the flour into the balloon.
Step one: Start with a balloon.
Step two: Place a funnel into the neck of the balloon.
Step three: Fill the balloon slowly with flour.
Step four: Pinch out excess air and tie the balloon.
Step 5: Demonstrate how the stress ball can help control their breathing. Place the stress ball in the palm of your hand. As you inhale, open your palm fully, spreading your fingers wide. Then, close your fingers and squeeze the stress ball gently while exhaling slowly. Have students practice this together.
Step 6: Discuss and brainstorm with students some situations when they might want to use balloon breathing and the stress ball. You can have students answer the following questions in their journals: “Have there been situations when using these strategies would have been helpful? Why would it have helped? “.
Career Connections
- Why is it important to be calm when working at your job? (Helps you to remain calm and focused on staying on task and being more efficient)
- What might happen if you can’t regulate your emotions at work? (You might make more errors or have problems getting along with the people you work with.)
Additional Web Resources:
Reflection Activity
Please see the attached PDF for several choices on how you and your learners can reflect upon today’s activity.
Global Competencies
