Focus & Calm5 min Low None

Tension and Release

Students tense every muscle in their body simultaneously — then release completely.

Teaches students that they can consciously control their physical state — powerful for anxiety management.

Instructions

Students sit or stand with eyes closed. Guide them to tense every muscle at once — hands, shoulders, face, stomach, legs — hold for 5 counts, then release completely. Repeat 3 times. After the final release, sit in silence for 30 seconds.

Classroom timer

5:00

Best used when

Before high-stakes moments like presentations or exams, or when collective anxiety is high.

Variation

Tense and release one body part at a time, working slowly from feet to head.

Time

5 min

Noise

Low

Prep

None

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