The Breathing Star on a Winter Night

Lying in a star shape, children switch each point of their body on and off by squeezing and letting go, and make the star shine with their breath. It uses tense-and-release relaxation and body awareness to calm down.

How to play

1. Lie on your back with arms and legs spread wide: we are stars on a cold winter night (1 min).
2. Light the points: the teacher names one hand, the other hand, one foot, the other foot and the head; each point squeezes while we count to three, then lets go (2 min).
3. The star shines: breathe in and stretch a little longer, breathe out slowly and the light dims (1 min).
4. The star gets small, knees to chest, then very slowly grows big again, twice (1 min).
5. Sit up little by little and tuck the star’s light into your chest with both hands (1 min).

Rules

• Every star has its own spot in the sky, not touching another.
• We talk only with our bodies.
• We move slowly, like the night.

Variations

Adaptations

• Limited mobility: make the star seated in the wheelchair with arms open, squeezing and releasing whatever parts they can move.
• Hearing loss: the teacher stays clearly visible and points to each body part on themselves.
• Autism: offer a personal blanket or cushion and dim the classroom lights a bit.

Learning goals

• Lower heart rate and relax after play.
• Tell the difference between tense and relaxed body parts.
• Link slow breathing to feeling calm.

Teacher tip

Close the blinds halfway and speak very slowly. Three-year-olds scrunch their whole face when squeezing a hand; don’t correct it, just model a relaxed face yourself.

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