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Pleasantly free; peaceful and not disturbed

  • This workout takes approximately 10 Minutes
  • This workout is for students in Grades 9-12
  • Teacher Resources


  • Type:  Breathing
  • Excercise:  Swan Arm Series
  • Target:  Upper Body + Warm-Up
  • Equipment:  None
Workout guide


1. Stand in NaliniKIDS posture
2. Keep your arms by your sides and flip your palms up
3. Inhale and make a big circle with your arms, as you connect your palms above your head
4. Exhale as you turn your palms out and press your arms down, returning them by your sides
5. Pull your shoulders back and keep your head up, eyes focused forward
6. If you want, close your eyes as you continue the sequence, and remember to keep breathing!


– 5 reps (focus on breath)

NOTE: Arms up/down = one rep

Icon of a body with vibration lines on the sides of it.

How does your body feel after completing the workout?

Icon of a profile view of a person’s head with a speech bubble where the brain would be.

How does your mind feel after completing the workout?

Icon of a question mark.

What does Calm mean to you in this moment?

Choose from the additional reflection prompts below to customize this lesson and meet the needs of your students and your time constraints. Create a unique workout experience every time you return to this lesson!



Close your eyes and remember a time when you felt calm. What do you notice about this memory?


Think critically about the word CALM. What are some different ways that others might interpret this word?


Imagine a situation in your future in which you would like to remain calm. Describe one strategy you could use to help feel calm in this scenario.

Real-World Connection


Describe a family member or close family friend around whom you feel calm.

Learning Environment

What strategies have you used to calm down before a stressful academic moment (i.e. a test, essay, or speech)?


Visit or reflect on a place in your community where you feel most calm and create a physical representation of your experience (a poem, drawing, social media post, etc.).

Academic Connection


Write a poem describing a calm memory.

Social Studies

Create a pamphlet or website depicting a calming place where you have traveled or would like to travel.


Take your pulse immediately after entering the classroom. Next, complete the CALM workout and immediately take your pulse again. How do your readings compare, and what conclusions can you draw from your data?

Fun Fact

Coloring in mandala patterns or other complex geometric shapes has helped provide stress relief, and may help some people achieve a calm, meditative state.