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Calm-Down Resets

Slow the room down after a wiggle, before a prayer, or when feelings run big.

  • 10 ideas

Smell the Flower, Blow the Candle

45 sec

  1. Everyone holds up one pointer finger. Say: “This is a flower. Smell it.” Breathe in slowly through your nose while you count to four.
  2. SAY“Now it’s a candle. Blow it out slowly.” Breathe out through your mouth for four counts, so gently the flame just flickers.
  3. Repeat five times. Make each breath a little slower than the last.
  4. On the last one, the candle stays out and the finger rests in your lap.

Turtle Shell

60 sec

  1. SAY“When things get crazy, turtles go into their shells. Let’s be turtles.”
  2. Sit and lean forward with your head down and your arms wrapped around yourself. Your shell is quiet and safe.
  3. Take three slow breaths inside your shell.
  4. The teacher whispers, “Peek out, little turtles.” Slowly lift your head, then your arms, and sit up tall.
  5. Anyone who pops out early just goes back in for one more breath.

Whisper Countdown

30 sec

  1. SAY“Let’s count down from 10 together. Every number gets quieter.”
  2. Start in a normal voice: “10, 9, 8…” Softer: “7, 6, 5…” Whispering: “4, 3, 2…”
  3. Say “1” with no sound at all. Just mouth it.
  4. Hold the silence for five seconds and smile. Then keep talking in a soft voice.

Statue Challenge

60 sec

  1. SAY“Can you be a statue for 30 seconds? Statues don’t move, talk or giggle.”
  2. Everyone takes a statue pose in their chair: tall back, arms folded, feet flat on the floor.
  3. Start the Big Timer on your phone or tablet, or count silently. Walk around quietly looking for the best statues.
  4. When time is up, name one amazing statue to be your next helper.
  5. Try again for 45 seconds. Can the whole class make it?

Prayerful Pause

45 sec

  1. Say softly: “Let’s take a quiet moment with Heavenly Father.”
  2. Everyone folds their arms, bows their head and closes their eyes.
  3. SAY“In your heart, tell Heavenly Father one thing you’re thankful for.” Wait 10 quiet seconds.
  4. SAY“Now ask Him to help you listen and learn today.” Wait 10 more seconds.
  5. Open your eyes slowly. Say: “Notice how the room feels now. That calm, peaceful feeling can come from the Holy Ghost.”

Ocean Breathing

60 sec

  1. SAY“Let’s make ocean waves with our breathing.”
  2. Breathe in slowly while your arms float up over your head, like a wave rising.
  3. Breathe out with a soft “shhhhh” while your arms float down, like a wave washing onto the sand.
  4. Make five waves, each one slower and quieter.
  5. On the last wave, your arms float down into your lap and the ocean is calm.

Balloon Belly

45 sec

  1. Put both hands on your tummy.
  2. Breathe in through your nose and fill your tummy like a balloon. Feel your hands move out.
  3. Let the air out slowly with a quiet “sssss,” like a balloon with a tiny leak.
  4. Do it four times. Try to make the leak last longer each time.

Five-Finger Breathing

60 sec

  1. Hold up one hand with your fingers spread wide.
  2. With the pointer finger of your other hand, trace up your thumb while you breathe in, and down the other side while you breathe out.
  3. Keep tracing up and down each finger: five slow breaths in all.
  4. Switch hands if there’s time, then fold your hands in your lap.

Quieter Than a Mouse

45 sec

  1. Open Noise Meter on your phone or tablet and set it where everyone can see. No phone or tablet? Hold up a pencil and say you want to hear it drop.
  2. SAY“Can we be quieter than a mouse for 30 seconds?”
  3. Everyone freezes in a silent pose and watches the meter.
  4. If the meter jumps, calmly start the 30 seconds over, with a smile.
  5. When you make it, give a silent cheer: wave your hands in the air with no sound.

Listen for Little Sounds

75 sec

  1. SAY“When Elijah listened for the Lord, the Lord wasn’t in the wind, the earthquake or the fire. He spoke with a still, small voice.”
  2. Everyone closes their eyes and sits perfectly still.
  3. For 30 seconds, silently count how many different quiet sounds you can hear: the air vent, a clock, footsteps in the hall, your own breathing.
  4. Open your eyes. Take turns whispering one sound you heard.
  5. SAY“When we’re quiet, it’s easier to feel the Holy Ghost too.”

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