Ages 9 - 14. 

This activity focuses on body awareness, grounding, breath regulation, and releasing physical tension to reduce stress and promote relaxation.

• Music (relaxation, frequency...)

5 - 10 minutes

BREATHING 4 - 7 - 8 

Take a gentle breath in through your nose and slowly count to 4 in your mind. 

Hold your breath and count to 7. 

Exhale through your mouth and count to eight in your mind. 

 Repeat the breathing sequence three times. 

JUMPING 

Stand with your feet shoulder-width apart. Begin gently jumping (toes touching the ground), allowing your body to feel the rhythm of jumping. Perform the exercise for 30 seconds. 

BUTTERFLY HUG 

Cross your arms on your chest so that your fingers are just below the collarbone. Begin moving your arms as if you were flapping butterfly wings while tapping on your chest. Breathe slowly and deeply while tapping. Focus on the tapping and the sensation you feel. Perform the exercise for 30 seconds.

For beginners, guide slower, simpler movements with clear cues; for those with mobility limitations, focus on breath and gentle tension release; for group settings, combine somatic exercises with calming music or visualization; for busy schedules, teach quick micro-practices for on-the-go stress relief.

After the exercises, invite participants to sit quietly and notice any changes in their body or mind. 

Together, these exercises foster relaxation, emotional regulation, body awareness, and a sense of calm and centeredness.

The teacher can support them with reflective questions such as:

How does my body feel after the exercises compared to before the exercises? 

How did my breathing change during the exercises? 

Did the exercises contribute to any changes in my stress levels?