Relaxation Exercise: Squeeze and Relax

Topic
- Health
- Identity & emotions
Learning skills
- Self-awareness
- Attention & concentration
- Visual & auditory perception
- Body awareness
Activity type
- Circle group game
Materials
- None
Age
- 6 - 11 years
- 12 - 14 years
- 15 - 17 years
- 18+ years
>15 minutes
+5 players
Easy
Medium
Medium (classroom, square)

Contributors

Minor Ndako

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Everything you need to play this game

- Yoga mats or a carpet

A step-by-step guide to play the game

Bring the players together in a group and let them sit down in a circle.

Explain that the exercise you will do is helpful when you feel agitated, stressed or anxious.

Explain the players to listen closely to the upcoming instructions:

The players can close their eyes to enhance focus, but this feels uncomfortable, they can leave them open and fix their gaze on a specific point.
Explain that the activity involves systematically tensing and then relaxing different muscle groups throughout the body.

Read out loud the following instructions:

- Clench your fists tighly, count to five, then slowly open your hands to relax. Feel the tension release from your fingers. Repeat this process twice.
- Squeeze your arms against your body, count to five, and relax. Feel the tension flowing away from your arms. Repeat twice.
- Lift your shoulders up to your ears, hold the tension for five counts, then relax and let them drop. Notice how the tension dissipates. Repeat twice.

Make various facial expressions to tense up the muscles in your face—scrunch your eyes, nose, and mouth. Hold for five

Specific learning objectives

- Learn how to handle arousal levels.
- Learn how to relax body and mind.

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