Six Breaths per Minute with an On-Screen Guide
A cool-down using slow breathing at about six breaths per minute, following a circle that grows and shrinks on a shared screen. Students check their pulse to see how slow breathing affects arousal.
How to play
- Sitting or lying on the mat, each student takes their pulse for 30 seconds and remembers it (1 min).
- Put a guided breathing video or app on the shared screen at 5 seconds in and 5 seconds out; explain: breathe in through the nose as the circle grows and out as it shrinks (1 min).
- Guided breathing for 4 minutes, first eyes open following the screen and then eyes closed (4 min).
- Take a new 30-second pulse and quietly share with a partner: the change in beats and how your body feels (2 min).
Rules
- No one forces their breathing: if you feel lightheaded, go back to breathing normally.
- Silence during the breathing block.
- One screen for everyone; personal phones stay put away.
- Everyone chooses a comfortable position.
Variations
Easier
A shorter rhythm of 4 seconds in and 4 seconds out.
Standard
A 5-second in, 5-second out rhythm for four minutes.
Harder
Exhale longer than you inhale (4 and 6 seconds) for six minutes.
Adaptations
- Visual impairment: use an audio guide with a tone that rises and falls.
- Asthma: breathe through the nose without forcing it and use the 4-second rhythm if needed.
- Autism: keep eyes open and sit at the edge of the room.
Learning goals
- Use a slow breathing technique to cool down.
- Observe how breathing affects heart rate.
- Learn about reliable digital tools for relaxing on your own.
Equipment for a class of 25
- tablets or phones: 1
- exercise mats: 28
Teacher tip
A projected guided breathing video or a tablet in the middle of the circle is enough. Remind students that the effect on heart rate varies a lot from person to person and there's no right result.
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