💛 SELGrade 2Lesson 32
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Practice Relaxation Techniques

Lesson preview: the Mini Lesson and Vocabulary are open to everyone. Guided practice, exercises, the parent checklist and the printable PDF worksheet come with full access (free 7-day trial or membership).

What you will learn

  • 1Put the steps of a relaxation routine in the correct order
  • 2Name at least three relaxation techniques you can use on your own
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Mini Lesson

When you are stressed, your body goes into "alarm mode" — your heart beats faster, your muscles tighten, and your brain struggles to focus. But your body also has a built-in calm-down system, and you can turn it on yourself using relaxation techniques.

What are relaxation techniques?

  • Relaxation techniques are activities that help your body and mind return to a calm state.
  • They work by turning on the part of your body that helps you rest and feel better.
  • With practice, they become faster and more effective.

Five relaxation techniques

  • Belly breathing (4-4-4): Breathe in for 4 counts, hold for 4, breathe out for 4.
  • Progressive muscle relaxation: Tense a muscle group, hold for 5 seconds, then release. Feel the difference.
  • Body scan: Notice each part of your body from head to toe — where are you holding tension?
  • Peaceful place visualization: Close your eyes and imagine a calm, safe, happy place in detail.
  • Mindful listening: Close your eyes and count every sound you hear for 30 seconds.

When to use relaxation techniques

  • Before a stressful event (test, performance, difficult conversation).
  • After a tiring or upsetting day.
  • Before sleep, to help your body wind down.
  • Any time you notice your body is in "alarm mode."

Words to know

Relaxation

Letting your body and mind become calm

e.g. Relaxation helps me before bed.

Belly breathing

Slow breaths that fill your belly

e.g. Belly breathing slows my heart rate.

Visualization

Picturing a calm, safe place in your mind

e.g. I used visualization of a quiet beach.

Body scan

Noticing each part of your body to find tension

e.g. A body scan helped me find my tight shoulders.

Mindful

Paying attention to right now without judging

e.g. Mindful listening means tuning into every sound.

4-4-4 belly breathing diagramA circle showing three phases of belly breathing: breathe in for 4 counts, hold for 4 counts, breathe out for 4 counts.Belly Breathing (4-4-4)Breathe IN4 countsHOLD4 countsBreathe OUT4 countsRepeat3 times
The 4-4-4 belly breathing cycle — in 4, hold 4, out 4. Repeat three times.
Five relaxation techniquesFive cards describing belly breathing, progressive muscle relaxation, body scan, peaceful place visualization, and mindful listening.5 Relaxation TechniquesBelly breathingIn-hold-out, repeatMuscle relaxationTense, hold, releaseBody scanHead to toe checkPeaceful placeImagine calm, safeMindful listeningClose eyes, count sounds for 30 secondsUse any time your body goes into alarm mode.Before stress, after hard days, or before sleep.
Five relaxation techniques with when to use them.
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Ask yourself: "What does my body feel like right now — and which relaxation technique would help most?"

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