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Lesson 4 - Breathing Control and Meditation

Inner Strength & Calm

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Year 3

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Yoga

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45 min

Big Question

How can controlling our breathing help us feel calm and strong?

Learning Objectives

To develop breathing control techniques during yoga practice
To understand the importance of relaxation and meditation for wellbeing
To perform a sequence of yoga poses with focus on breath awareness

Key Outcomes

Students will demonstrate controlled breathing patterns during yoga poses
Students will experience the calming effects of meditation and relaxation
Students will show improved focus and body awareness through mindful movement

Equipment & Resources Required

Yoga Mat

1 per student (30)

Arranged in rows with space between for arm movements

Alternative: Towels or carpet squares for comfort

Background Music

1 audio system

Volume low enough for clear instruction hearing

Alternative: Peaceful nature sounds or silence if preferred

Cards

1 set for demonstration

Large enough for whole class visibility

Alternative: Teacher demonstration only

Key Vocabulary

Breathing control

Managing how we breathe in and out to help our body and mind feel calm

Meditation

A practice where we focus our mind to feel peaceful and relaxed

Pose

A specific body position that we hold during yoga practice

Alignment

Having our body in the correct position for safety and effectiveness

Balance

Keeping our body steady and controlled whilst in different positions

Mindfulness

Paying attention to what our body and mind are doing right now

Skill Progression Pathway

Understanding where pupils are coming from and where they're going

Prior Learning

Basic body awareness and balance from previous yoga sessions
Understanding of personal space and following movement instructions
Experience with simple breathing exercises

Current Skills

Controlled breathing techniques during physical activity
Coordination of breath with movement in yoga poses
Meditation and mindfulness practices for relaxation

Next Steps

More complex yoga sequences with flowing movements
Extended meditation practices with visualisation
Teaching breathing techniques to support other physical activities

Milestone Indicators

Breathing remains steady during challenging poses

Shows visible relaxation during meditation sessions

Can maintain focus for extended periods during practice

Key Teaching Points

Breathing is the foundation of all yoga practice - always return to breath awareness
Never force stretches - yoga should feel good, not painful
Balance poses require focus and patience - wobbling is completely normal
Relaxation and meditation require practice - some students may find it challenging initially
Create calm, peaceful atmosphere through your own energy and voice tone
Encourage personal progress rather than comparison with others
Connect breathing techniques to daily life for stress management and focus

Common Misconceptions

Yoga is only about flexibility - explain it's about breathing, balance, strength and mindfulness
You must be perfect in poses - emphasise that everyone's body is different and practice is personal
Meditation means empty mind - teach that focused attention on breathing is the goal
Yoga is not 'real' exercise - explain the strength, balance and coordination benefits
Some students can't do yoga - show how every pose can be adapted for every body

SEN Adaptations

ADHD

Shorter pose holds initially, movement breaks between static poses, clear structure and expectations

dyspraxia

Simplified poses initially, extra practice time, wall support for balance, focus on breathing over perfect form

autism spectrum

Consistent routine and structure, visual schedule of poses, quiet space available if overwhelmed

visual impairment

Clear verbal descriptions of all poses, physical guidance for positioning, tactile cues for alignment

hearing impairment

Visual demonstrations of breathing patterns, sign language for key instructions, visual cue cards

physical disability

Seated versions of all poses, chair yoga adaptations, focus on breathing and upper body movements

Cross-Curricular Links

English

Vocabulary development with yoga terms, following complex instructions, expressing feelings and experiences

Maths

Counting breaths and timing holds, understanding patterns in breathing rhythms, measuring personal progress

Science

Understanding how breathing affects heart rate and oxygen in the body, exploring the nervous system and relaxation response

Art

Visualisation skills, creating mental images of colours and peaceful scenes, expressing feelings through movement

PSHE

Emotional regulation through breathing, mindfulness for mental health, self-care and wellbeing strategies

Teacher Guidance

Positioning

Move around space to check alignment, position for clear visibility during demonstrations

Observation Focus

Watch for proper breathing, safe alignment, and signs of relaxation during meditation

Intervention Points

Step in if students forcing stretches, losing balance unsafely, or disturbing others' relaxation

Demonstration Notes

Show all poses clearly from side view, emphasise breath audibly, model calm peaceful energy throughout

Verbal Cues

•'Breathe slowly and deeply'
•'Listen to your body'
•'Soft movements like flowing water'
•'Find your peaceful place'

Safety Considerations

Space & Surface Requirements

Space Requirements

Minimum 4m x 6m clear space, yoga mats with 1m spacing between students

Surface Check

Non-slip surface, mats properly positioned and not sliding

Equipment Safety

Safety Checks

•Yoga mats clean and in good condition
•No sharp edges or obstacles in movement area
•Music volume appropriate for hearing instructions

Risk Management

Key Risks

•Overstretching in forward bends and backbends
•Loss of balance in standing poses
•Dizziness during transitions from lying to standing

Risk Mitigation

•Emphasise listening to body and not forcing stretches
•Provide wall support for balance poses
•Ensure slow transitions between positions
•Monitor students during deep relaxation for comfort

Supervision & Emergency Procedures

Supervision Points

•Position to see all students during poses
•Monitor alignment to prevent strain
•Watch for fatigue or discomfort during holds

Emergency Procedures

Stop activity immediately if student shows distress, provide comfort and support, seek first aid if needed