As educators, we often give so much of ourselves to others that we forget to pause and check in with our own well-being. But just like on an airplane, we must put on our own oxygen mask first before helping others. This week, I invite you to try a gentle, grounding mindfulness practice—for you, and eventually for your students.
Practice: 3 Mindful Breaths
This is not about finding extra time in your day. It’s about pausing, right where you are.
Here’s how to begin:
Set a reminder on your phone:
• Every 2 hours?
• 3 times a day?
• Just in the morning and evening?
When the reminder goes off, simply stop whatever you’re doing.
Take 3 mindful breaths, with intention:
Inhale: “I am aware I’m breathing in.”
Exhale: “I am aware I’m breathing out.”
That’s it. But when done sincerely, it can change how the rest of your day feels.
Try it for a few days. See what you notice. You can even journal a word, sentence, or emoji at the end of the day to capture how it felt.
Bringing It Into the Classroom
Here’s how to adapt this practice for your students, across different age groups:
Preschool (Ages 3–6)
Language:
“Let’s take our magic breaths together. Just three breaths to calm our body and heart.”
Guidance:
Inhale: “Smell a flower…”
Exhale: “Blow out a candle…”
Tips:
Model first—children imitate naturally.
Use hand gestures (flower and candle) to make it playful.
Repeat daily at the same time to build a habit.
Primary (Ages 6–10)
Language:
“Let’s pause for a moment. Whatever we’re doing, let’s just stop and take 3 mindful breaths.”
Internal Cues:
Inhale: “I notice I’m breathing in.”
Exhale: “I notice I’m breathing out.”
Suggestions:
Introduce with a brief explanation: “When we have many thoughts, just feeling our breath helps us reset.”
After breathing: ask gently, “How do you feel now?”
Use a “Breathing Box” or “Mindful Bell” for consistency.
Middle School (Ages 11+)
Language:
“We’re all juggling so much during the day. Taking just three mindful breaths tells our brain: ‘I’m here, I’m okay.’”
Internal Cues (Silent Repetition):
Inhale: “Breathing in…”
Exhale: “Breathing out…”
Ideas:
Encourage students to set their own reminders.
Keep it quiet and integrated—no need to stop the lesson fully.
Reinforce the science: “This activates the prefrontal cortex—our thinking and decision-making center.”
Why It Works
Mindfulness isn’t about “emptying the mind.” It’s about arriving. And three mindful breaths help us return—again and again—to the present moment, where calm and clarity live.
Whether you practice solo or with students, these small pauses ripple out into something larger: presence, connection, and care.