Learning Objectives

The goal of this lesson is to help students learn mindful breathing and understand how taking slow, deep breaths (like a whale) can help calm the body and mind.

Students will:

• Learn the skill of mindful breathing like a whale
• Apply and practice mindful breathing skills
• Notice different ways to feel the breath (through the nose, belly, or chest)

Review – Sitting Like a Blue Heron (5 minutes)

Script for Teachers:

Good morning!
Last week, we learned how to sit tall and still like a Blue Heron. This helps us notice what’s happening inside and around us. Let’s pretend we are Blue Herons again today.

Can someone show us how to sit in our mindful Blue Heron bodies? (Call on a student)

Yes! Your back is straight, your head is balanced over your shoulders, and your hands are resting in your lap.

Let’s sit like this together for one minute. When you hear the bell, gently close your eyes and begin to notice what’s happening inside of you.

Guide students:

• Notice something happening inside you
• Maybe notice a thought
• Maybe you feel an emotion or a body sensation.

Variation:
Invite students to stand tall and still like a Blue Heron. Ask them to imagine their “inner ocean” and explore what’s happening inside their bodies.

“Did you notice any fish swimming in your ocean today? That means any thoughts, emotions, or sensations in your body you might have.”

Today we’re going to learn about breathing from one of the biggest animals in the ocean – the whale! Even though whales live in water, they are mammals like us and need to breathe air. When they swim to the surface, they blow out air through their blowhole, then take a big, deep breath before diving again.

Let’s watch how they do it:
Video: Whale Breathing – 47 seconds

Ask students:
“What did you notice about the whale’s breath?”
(Possible answers: It exhaled first, took a deep breath, made a sound…)

Practice – Breathing Like a Whale

Magic Phrase: “Breathe like a whale.”

Let’s try breathing mindfully like a whale. Sit tall and still like a Blue Heron. Keep your hands on your lap. You may keep your eyes open or gently close them.

When the bell rings, pretend your nose is a whale’s blowhole. Pay attention to your breath – in and out – just like a whale. We’ll do this for 2 minutes.

Guide students to notice:

• How the air feels going in and out of the nose
• If the air is warm or cool
• How the belly and chest move with each breath

Ask:
“Where did you feel your breath the most? What was different in each spot?”

Fun Exploration – Listening to the Breath

Whales make a loud sound when they breathe. Let’s listen to what that sounds like:
Whale Breathing Sounds

Now, let’s try it ourselves.
Take a deep breath in through your nose. Hold it for a second. Then exhale through your mouth like a whale, making a soft whooshing sound. Hold again, then breathe in.

Repeat a few times and notice the sounds your body makes when you breathe.

Closing

Great job breathing like whales today!

Now that you’ve learned this new skill, try breathing like a whale every day for 2 minutes – maybe before bed or when you need to feel calm.

Let’s end with three deep whale breaths together.

“See you next week for another Ocean Adventure!”