Let's practice calming down

1. Take a comfortable and relaxed position, sitting or lying down.

2. Place one hand or soft toy on the chest and the other on the stomach.

3. Watch your breathing. Don't try to change it.

4. Acknowledge in your mind where in your body you might feel tension.

5. Breathe in through your nose, hold your breath for 3 seconds and calmly blow the air out between your lips.

Exhaling is supposed to take twice as long as inhaling.

Repeat for two minutes of calm breathing.

6. Feel how the hand or soft toy on the stomach rises and falls.

7. Once you have learned the breathing technique, you can try calming breathing whenever necessary at school or at home.

1. Take a comfortable position. Put the music on.

2. Imagine yourself in a place you like, e.g. the beach or the forest.

3. Focus only on your feet. Tense the feet as hard as you can and finally relax them completely limp.

4. Continue with the same tension/relaxation principle, moving your whole body from toes to head and facial muscles, calves, thighs, buttocks, stomach, hands, face.

5. Always try to tense only one specific point in your body.

6. Finally, feel the feeling of relaxation of the whole body. Enjoy the feeling.

7. Finally, wake yourself up by slowly moving your fingers and toes. Stretch as if you were waking up from your own bed in the morning.

Suitable relaxation music:

You can create your own relaxation playlist on your phone!

Classical music:

• Ave Maria by Johann Sebastian Bach

• Ludvig van Beethoven's Moonlight Sonata

• Claude Debussyn Moonlight

• Edward Grieg's Morning (Morning mood) from Peer Gynt

Rolling of the shoulders

1. Sit with good posture, feet firmly on the floor.

2. Breathe in through your nose and lift your shoulders and shoulder blades as high as you can. Count your slow to three.

3. Release your shoulders and shoulder blades and feel the relaxation. Exhale through your mouth and bring your shoulders and shoulder blades back, down.

4. Repeat 3-5 times, calmly making a wide range of motion.

5. Keep the neck long and the head in a central position.

1. Choose a book suitable for your reading ability with the teacher or guardian.

2. Make yourself a nice "nest" at home or school where you can go and read a book.

3. When reading a book, the mind calms down and when you get into the plot, you don't have to think about other things.

4. Enjoy reading and let your mind and body calm down.

5. If reading yourself is challenging, you can ask the teacher or guardian to listen to audio books.