Guided Script for Breath and Body Awareness Practice
Ages 5-10 (K-4th)

Guided Script for Breath and Body Awareness Practice: ages 5-10 (K-4th)
[about 12 minutes, plus sharing time]

[Script]

Welcome home, friend. 

I like to think of our body as HOME – that way, where ever you are, you are home.

My name is Sally Pelto-Wheeler and I will be leading you in a brief breath and body exercise. 

Let’s begin by loosening up our body and getting it ready for our practice.

First - Get our wiggles out. Shake it out. Stretch our arms to the sky. Touch our toes, if we can. 

Okay, let’s get comfortable - find a seat, sitting crisscross-applesauce or lie down with something under your head to make yourself more comfy. Take a breath. And relax your arms, your hands, your legs, your feet, your belly, and take another big deep breath – [BREATHE] - relax your whole body. 

I invite you to close your eyes or bring your gaze downward. 

Begin noticing your breath. Place one hand on your heart. 

Notice your chest or your belly gently lifting and lowering, as you breathe in AND out.

We’re going to train our brain to bring in good stuff and release yucky stuff.

When you breathe in – think of how you want to be – how you want to feel.

When you breathe out – think of what you want release – like a bubble floating into the sky. 

Let’s think to ourselves what do I want to BE and what do I want RELEASE. 

Maybe I breathe in COURAGE and I release WORRY.

Or, maybe I breathe in LOVE and I release HATE.

[Share other words if you believe it is helpful!] 

Does anyone want to share quietly – what are you breathing in? What do you want to feel today? [Ask kids to share aloud.]
What are you breathing out? What are you releasing today? [Ask kids to share aloud.]

Let’s practice taking deeper breaths now. Place a hand on your belly, inhale deep and notice your belly inflate like a balloon – think to yourself what you are breathing in – your word. When breathing out – think to yourself what you are releasing.

Let’s practice taking 5 big belly breaths. I’ll do one round and then you follow me. It will sound like this. Breathing In [COURAGE] and Breathing Out [WORRY]. 

Okay, you chose your words now.

Join me for 5 deep belly breaths – breathing in – breathing out.

Your body is wise and magically knows exactly how to breathe. 

Notice how you feel. Do you feel different? [Gently encourage them to share aloud.]

Closing your eyes, we are going to begin a breathing practice. 

We call it a practice, because just like any skill you want to get good at – like learning your ABC’s, solving a math problem, or scoring a goal in soccer – your body needs to practice slowing down, centering, and noticing your breath.

The cyclic sigh – is a way of breathing that makes us feel calmer, lighter, and more focused. 

This breathing practice requires two breaths in through your nose followed by a long exhale through your mouth, making a sighing sound. 

The first inhale through your nose is the biggest, followed by a little sip of breath – the little sip pops open the air pockets in your lungs – making them full of oxygen! Then you let it all out with a sigh – that just falls out.

It will sound like this ----

Practice with me.

Now I’d like you to join me for 45 seconds, breathing with the cyclic sigh. 

Listen to your body, if you feel too dizzy or unsafe, take a break and listen. 

Let’s begin. [Begin Timer 45 Sec]

One more breath.

Let it all out…

Welcome home, friend. How does it feel? 

Let’s place our hands on our heart and notice our body for a few moments.

[Wait 5 seconds] 

Your breath and your body say thank you! Can you thank your body by giving yourself a hug? 

Thank you for practicing with me! I trust you will find your way HOME again.

Guided Debrief 

[Allow plenty of time and space for participants to metabolize what is occurring in their body (at least 2 minutes). Encourage them to take a drink of water.]

Reflections: 

How did it feel to slow down and focus on your breath? Easy? Difficult?

What sensations or feelings did you notice? And where?

How can this practice, the cyclic sigh, help you in your day?

How to use the breathwork script – 

If you prefer to lead the practice, rather than play the breathing practice recording, please use the script.

1. Make sure to tailor it ahead of time. Give yourself plenty of time practicing reading it aloud. The more smoothly you read it, the more relaxing it can be for your participants. If you are brand new to breathing exercises, please listen to and practice the recording at least twice before leading breathwork yourself. 

2. Statements that are underlined MUST be included in the breath practice – for safety of the participant and their experience.