Lesson 1 Self-Soothing
10
Instructor Note: Research shows these benefits. Make sure they are included in your discussion:
• Stress reduction: Activates the body’s relaxation response, lowering stress-hormone levels
• Anxiety management: Promotes calmness and distracts from anxious thoughts
• Improved focus: Enhances mindfulness and concentration
• Physical performance: Reduces muscle tension and enhances endurance
Recognizing Individual Preferences
Not all exercises work for everyone. This is just the first one. Mind Matters includes several breathing techniques,
so find the one or ones that suit you best. Not all positions work for everyone. Some people find that closing their
eyes helps, while others prefer to keep them open. Some feel more comfortable lying down, sitting in a chair, or even
walking slowly. If you find the exercise uncomfortable, feel free to pause and sit quietly. If you still feel uneasy or
anxious after stopping, talk to me after class so we can make adjustments.
Just as lifting weights builds muscle, practicing this activity helps build new brain pathways. Give Focused Breathing a
try and see how it can make a difference for you. Your well-being is our priority, and we are here to help you find the
techniques that work best for you.
1.4 Calming Corners |5 minutes
Preparation Check
_____Lesson 1 PowerPoint
_____Participant Journal: Calming Corners (pg. 3)
_____Toolkit Exercise: 1.b Calming Corners
_____(Optional) Video: Peripheral Vision, linked in the Lesson 1 PowerPoint
_____(Optional) Video: Mind Matters Minutes: Calming Corners, linked in the Lesson 1 PowerPoint
Rationale
We are going to call the peripheral vision exercise Calming Corners for easier use. It is a quick and effective
way to calm down and focus. This self-soothing exercise can be performed anywhere and requires only a short
period of time. The Calming Corners skill aids in calming the Vagus Nerve, which is responsible for triggering
the fight–flight–freeze response. Unlike verbal methods that can sometimes increase reactivity, non-verbal
techniques like Calming Corners directly engage the nervous system, promoting relaxation.13,14,15
Research supports the effectiveness of these exercises in reducing stress. Regular practice, especially for those
prone to stress, can be beneficial. Learners are encouraged to practice such exercises every ten minutes for
optimal results. Some educational institutions have adopted these techniques to help students de-escalate
after conflicts, enabling them to discuss incidents calmly.16
Safety Note
Some individuals may feel eye discomfort during this exercise. Limit the repetitions to a few, and hold each
for ten seconds. As always, be accepting and understanding if someone finds it challenging.
10
Instructor Note: Research shows these benefits. Make sure they are included in your discussion:
• Stress reduction: Activates the body’s relaxation response, lowering stress-hormone levels
• Anxiety management: Promotes calmness and distracts from anxious thoughts
• Improved focus: Enhances mindfulness and concentration
• Physical performance: Reduces muscle tension and enhances endurance
Recognizing Individual Preferences
Not all exercises work for everyone. This is just the first one. Mind Matters includes several breathing techniques,
so find the one or ones that suit you best. Not all positions work for everyone. Some people find that closing their
eyes helps, while others prefer to keep them open. Some feel more comfortable lying down, sitting in a chair, or even
walking slowly. If you find the exercise uncomfortable, feel free to pause and sit quietly. If you still feel uneasy or
anxious after stopping, talk to me after class so we can make adjustments.
Just as lifting weights builds muscle, practicing this activity helps build new brain pathways. Give Focused Breathing a
try and see how it can make a difference for you. Your well-being is our priority, and we are here to help you find the
techniques that work best for you.
1.4 Calming Corners |5 minutes
Preparation Check
_____Lesson 1 PowerPoint
_____Participant Journal: Calming Corners (pg. 3)
_____Toolkit Exercise: 1.b Calming Corners
_____(Optional) Video: Peripheral Vision, linked in the Lesson 1 PowerPoint
_____(Optional) Video: Mind Matters Minutes: Calming Corners, linked in the Lesson 1 PowerPoint
Rationale
We are going to call the peripheral vision exercise Calming Corners for easier use. It is a quick and effective
way to calm down and focus. This self-soothing exercise can be performed anywhere and requires only a short
period of time. The Calming Corners skill aids in calming the Vagus Nerve, which is responsible for triggering
the fight–flight–freeze response. Unlike verbal methods that can sometimes increase reactivity, non-verbal
techniques like Calming Corners directly engage the nervous system, promoting relaxation.13,14,15
Research supports the effectiveness of these exercises in reducing stress. Regular practice, especially for those
prone to stress, can be beneficial. Learners are encouraged to practice such exercises every ten minutes for
optimal results. Some educational institutions have adopted these techniques to help students de-escalate
after conflicts, enabling them to discuss incidents calmly.16
Safety Note
Some individuals may feel eye discomfort during this exercise. Limit the repetitions to a few, and hold each
for ten seconds. As always, be accepting and understanding if someone finds it challenging.
