DeStress Monday at School

Deep Breathing / Listening to the Rain

Settle your mind with a mindful breathing exercise.

Teach your class to appreciate living in the moment with a guided audio meditation about listening to the rain.

For Teachers

Breathing is such a fundamental part of our lives, but stress can interfere with it in negative ways by shortening our breathing, making it shallower, and breathing with our chest more (which constricts air and blood flow). But engaging in deep abdominal breathing can counteract many of the body’s physical reactions to stress, such as lowering heart rate, releasing muscle tension, and lowering blood pressure. It’s also great at stimulating the relaxation response for a calmer, less stressed you.

Need more info on how to do deep breathing? Here’s how:

  • Sit or lie down somewhere comfortable, close your eyes, and take a few moments to breathe regularly, allowing your body to slow down.
  • Place one hand on your chest and the other on your belly.
  • Inhale deeply through your nose for a count of four, making sure your belly is expanding and not your chest. Imagine breathing in energy and confidence.
  • Exhale for a count of four, breathing out stale air, stress, and anything you want to leave behind.
  • Continue this breathing cycle for a few minutes, keeping your breath even and smooth.

This Monday and whenever you feel stressed, breath in and out to our animated breathing graphics to help you feel instantly better and lower your stress levels!


For the Classroom

Sometimes just paying close attention to the world around us gives a chance to settle ourselves and may even help us think more positively.  For example, when it’s raining, we might feel disappointed because we’ll get wet if we go outside or maybe we’re not allowed to go outside.  But, if you start to pay attention to the rain itself, it can become very interesting and even relaxing.

Thanks to Susan Kaiser Greenland, here is a guided practice that lets you practice paying attention to rain:


Full Curriculum

See the full DeStress Monday at School Curriculum