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Focusing The Mind

Take Five Breathing Practice

Focusing The Mind

Take Five Breathing Practice

Learning Outcomes

Self-awareness
Self-management

Materials Needed

None

Time it Takes

5 minutes

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Did You Know?

Coming back to the breath is one of the easiest ways to pause, reconnect our awareness to the present moment and reduce reactivity.

What?

A short breathing activity that can be done anywhere, by anyone, at any time of day. The ideal tool when you find yourself needing a time out, some insight or just want a brain-break.

Why?

Being over-stimulated, too busy or completely stressed out can hinder one’s ability to be fully self-aware. Breathing mindfully and focusing on the natural flow of the breath offers a new way of relating to moment-to-moment experiences.

How?

  • Lead the Take Five breathing practice by playing the recording or reading the instructions below.
  • Once the activity has concluded, give the participant(s) a moment to reflect on how they feel.
  • After a brief pause, engage the participant(s) in a dialogue, using the conversation starters as a jumping off point.

Take Five Practice Instructions

  • Sit in a comfortable position and allow both soles of the feet to connect to the floor.
  • Turn one hand palm up to the ceiling. This will be your counting hand. At the end of each breath cycle, you will fold one finger into the palm of your hand until all five fingers are folded.
  • A breath cycle consists of one inhale and exhale.
  • Simply, breathe in and breathe out, following the whole length of the breath for five times.
  • When you have completed five breath cycles, slowly bring your attention back to your surroundings and notice how you feel.

Conversation Starters

  • Describe your experience of Take Five with one word or image.
  • Name a situation in which the Take Five breathing practice would be useful.

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