Lesson Plan

Grounding Session Blueprint

Enable the 8th grade student to learn and practice a quick deep-breathing technique and a 5-4-3-2-1 grounding exercise to reduce anxiety immediately and build self-regulation.

Equipping the student with on-the-spot coping tools fosters emotional resilience, reduces crisis moments in school, and boosts confidence in managing stress.

Audience

Time

Approach

Materials

Prep

Review Session Materials

5 minutes

Step 1

Check-In and Session Introduction

3 minutes

Step 2

Deep Breathing Instruction

10 minutes

Step 3

5-4-3-2-1 Grounding Technique

10 minutes

Step 4

Reflection and Takeaway Planning

7 minutes

Slide Deck

Calm in a Crisis

Welcome the student and introduce the session. Emphasize that today they’ll learn two quick strategies to reduce anxiety and feel grounded.

Deep Breathing: 4-4-4 Technique

Explain the “4-4-4” breathing pattern—inhale, hold, exhale each for 4 seconds. Model the pace and encourage the student to follow.

Breathing Demo

Use this slide’s visual cue (e.g., a circle that grows and shrinks) to guide the student in real time. Count out each breath slowly.

Grounding Technique: 5-4-3-2-1

Introduce the grounding exercise. Explain that naming what they notice with each sense helps bring attention back to the present.

Let's Practice Grounding

Prompt the student to speak each observation aloud. Notice any shifts in breathing, posture, or thoughts as they move through the list.

Key Takeaways & Next Steps

Summarize both techniques and encourage establishing a short daily practice. Set a follow-up check-in.