Balance & Breathe

Students will develop balance, body awareness, mindfulness, and focus through slow, intentional transitions between Balance It poses combined with breathing techniques.

Balance It app or printed balance cards Yoga mats or soft surface (optional) Speaker with calm, ambient music Open, quiet space

Centering Introduction (5 minutes) Students find a space, stand tall, and close their eyes. Lead 10 deep breaths: breathe in for 4 counts, hold for 2, breathe out for 4. Explain that today’s lesson focuses on control, stillness, and awareness rather than speed. Mindful Balance Flow (25 minutes) Display a sequence of 8 Balance It poses (choose calmer, more static poses). Students move through each pose slowly and deliberately, spending 30 seconds per pose. Between each pose, students return to a neutral standing position and take 3 deep breaths before transitioning. Cue students with calming prompts: “Feel your weight shift… find your centre of gravity… breathe into the balance.” After completing the sequence, students repeat it with eyes closed for the hold phase (eyes open during transitions). Play soft ambient music throughout to maintain a calm atmosphere. Partner Breathing Balance (5 minutes) Partners stand facing each other, palms gently touching. Together, they move into a shared balance pose, synchronising their breathing. Hold for 20 seconds, focusing on the connection between breath and balance. Closing Reflection (5 minutes) Students sit or lie down. Lead a body scan: notice how your feet feel, your legs, your core, your arms. Discuss: How did breathing affect your balance? Did closing your eyes change the experience? When might you use breathing to help with focus outside PE?

Observe students’ ability to move slowly and with control, maintain focus during extended holds, and use breathing techniques effectively. Assess engagement with the mindfulness component and willingness to try eyes-closed balancing. Note improvements in stillness and calm throughout the lesson.

Create a personal “balance flow” sequence to practise at home Journal about how balance and breathing are connected Try the flow outdoors (on grass, in nature) for a different sensory experience Combine with yoga poses for a longer mindfulness session