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    • Importance of Physical Education
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    • Physical Education Pedagogy >
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      • Class Management Overview
      • Class Management Videos
      • Tools for Assessing Behavior
      • Techniques for Forming Groups
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      • Domains of Learning
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      • Instructional Models in Physical Education
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      • Activity Promotion and Adherence
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      • Stress Management Techniques
      • Health, Fitness, and Nutrition Resources
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      • Icebreakers, Teambuilding, and Conflict Resolution Videos
      • Instructional Dance Videos
      • Dance Resources
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      • Information and Resources for Professional Development
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      • Technology in Physical Education
      • Online Resources
      • Mobile Apps
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      • AI Uses in Physical Education
      • 360 Degrees, AR, and VR >
        • 360 Degree Photos/Videos in Physical Education
        • Augmented Reality in Physical Education
        • Virtual Reality in Physical Education
  • ​Welcome
    • About Us
    • Join the Coalition for Quality Physical Education
    • For Parents and Administrators
    • Search and Sitemap
  • Service
    • Current Projects >
      • Active Equipment Library Program
      • PETE Doctoral Program DIrectory
      • Zambia Project
    • Completed Projects >
      • Paradise U Project​
      • SPARTAN Races
      • Teacher Appreciation
      • Other Projects
  • Advocacy
    • Importance of Physical Education
    • What is Quality Physical Education?
    • "No Excuses!" Documentary
    • Advocacy Guidelines and Resources
    • Research on the Benefits of Physical Activity for Schools
    • Importance of Recess, Play, and Active Classrooms
  • Pedagogy
    • Physical Education Pedagogy >
      • General Strategies
      • Adapted Physical Education
      • English Language Learners
      • Cross Disciplinary Examples
      • Facilitating Discussions and Debriefs
      • Miscellaneous Articles and Videos
    • Physical Education Pedagogy Continued >
      • Social and Emotional Learning
      • Social Justice and Diversity
      • Growth Mindset
      • Engaging Families
      • Advice for New Teachers
    • Assessment >
      • Assessment in Physical Education
      • Rubrics for Assessment
      • Grading in Physical Education
      • Fitnessgram Guidelines and Resources
    • Class Management >
      • Class Management Overview
      • Class Management Videos
      • Tools for Assessing Behavior
      • Techniques for Forming Groups
    • Planning >
      • Planning Physical Education Units
      • Domains of Learning
      • Teaching Styles in Physical Education
      • Instructional Models in Physical Education
  • Resources
    • Physical Education >
      • Activities and Lessons
      • Physical Education Related Organizations
      • Physical Education DIY and Hacks
      • National Observances Related to Physical Education
      • Safety Related Resources
    • Fitness >
      • Activity Promotion and Adherence
      • Creative Fitness Activities
      • Stress Management Techniques
      • Health, Fitness, and Nutrition Resources
    • Instructional Videos >
      • Icebreakers, Teambuilding, and Conflict Resolution Videos
      • Instructional Dance Videos
      • Dance Resources
    • Professional Development >
      • Information and Resources for Professional Development
      • Social Media Resources
      • Teaching Evaluation Forms
    • Technology >
      • Technology in Physical Education
      • Online Resources
      • Mobile Apps
      • Projector Uses in Physical Education
      • AI Uses in Physical Education
      • 360 Degrees, AR, and VR >
        • 360 Degree Photos/Videos in Physical Education
        • Augmented Reality in Physical Education
        • Virtual Reality in Physical Education
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YOUR CART

Stress Management Techniques


Why wait until we are adults before learning how to manage stress? This page offers a few basic stress management techniques that can be incorporated into your physical education curriculum.


  • A School Replaced Detention with Meditation: The Results are Stunning​
  • Effects of Combining Physical Activity With Mindfulness on Mental Health and Wellbeing
  • ​Mindfulness in Physical Education
  • ​​Mindfulness Is All the Rage—But Does It Work?​
  • ​​Practical Mindfulness​
  • What Changes When a School Embraces Mindfulness?​
  • ​When Mindfulness Feels Like a Necessity​​

our other webpages for Classroom Teachers
  • Class Management: Our main page on class management. We also have Tools for Assessing Behavior and Techniques for Forming Groups.

  • Domains of Learning: Example verbs and learning objectives for a variety of learning domain taxonomies. 

  • English Language Learners: Information on how to teach ELL students, regardless of the content area.​

  • ​Examples of How to Make Learning Active: Examples of combining other content areas with physical activity.

  • Games and Activities: Compilation of websites that provide resources on physical education activities.

  • Icebreakers and Teambuilding Videos: Name games, icebreakers, teambuilding, and conflict resolution activities. Directions are also available via PDF.

  • Importance of Recess, Play, and Active Classrooms: Guidelines and resources for recess, play, and active classrooms.

Assessing Coping Style and THE RATIONALITY OF BELIEFS
Use the Brief Coping Questionnaire to assess your students' coping ​styles. Open in a New Tab.
Assess coping style questionnaire
Use the Beliefs Inventory to assess any "irrational beliefs" your students may hold. Open in New Tab.
Beliefs Inventory

Basic Tension Relievers
  • Be prepared.
  • Engage in simple physical movements.
  • Go on an awareness walk.
  • Listen to relaxing sounds and music.
  • Make the situation as fun as you can.
  • Prepare and practice for stressful situations.​​
  • ​​Slow down and take your time.
  • Smile when you feel tension coming on.
  • Stay focused on the present.
  • Stretch and yawn.​​

Simple Physical Movements:
  • Neck Movements: Stand with feet shoulder width apart, move the head in the following ways: up & down; side to side; and bend ear toward shoulder. Inhale for the first half of the movement, exhale for the last half of the movement. Match the length of the movement to the length of your breath.

  • Shoulder Movements: Stand with feet shoulder width apart, move the shoulders in the following ways: up & down; forward & back; and in circles. Inhale for the first half of the movement, exhale for the last half of the movement. Match the length of the movement to the length of your breath.

  • Vertical Trunk Twisting: Stand with feet shoulder width apart, twisting side to side, arms relaxed at sides gently swinging. Continue for several seconds. Stand with feet shoulder width apart, hands on head, elbows out, twisting slowly and exhaling to the right, inhaling and twisting to the center. Repeat on left side. Match the length of the movement to the length of your breath. Repeat several times.

  • Walking: Walk mindfully, paying attention to how it feels when your heal touches the ground, and then the middle of the bottom of the foot, and then the toes, and so on. Pay attention to each tiny movement. See how slow you can walk. See how many tiny parts of the movement you can pay attention to. Alternatively, see if you can coordinate your breathing with your walking. For example, see if you can inhale while stepping to with the right and exhale while stepping with the left.

DIAPHRAGMATIC BREATHING
​Abdominal or diaphragmatic breathing is our natural way of breathing, just look at the way babies breathe! Unfortunately as we grow older, stress along with other factors contribute to a more unnatural breathing pattern through our chest, which can often be shallow, rapid, or irregular. Diaphragmatic breathing is a quick and easy way to elicit relaxation and relieve stress. See the directions below and these additional resources: Breathing Strategies and Mindful Minute PE Slides​.

  • Step 1: Get in a comfortable lying position.

  • Step 2: Assess your current breathing pattern by placing one hand on your chest and one hand on your abdomen.

  • Step 3: Focus on breathing through your abdomen, paying attention to the breath and rise and fall of your stomach (inhale through the nose and exhale out of the mouth). It is okay if your mind wanders, just return to focusing on your breathing when you become aware.

Guide to Diaphragmatic Breathing


Mindful Minutes (Playlist)

GUIDED MEDITATION AND MENTAL IMAGERY
You can use pre-made scripts, your own script that is specific to your students, or websites/apps such as Calm, Mindfullness for Teens, and the Smiling Mind app. Below are some tips to help with execution:

  • Combine with relaxation techniques.
  • Establish realistic expectations.
  • Include both the execution and end result of skills.
  • Maintain a positive focus.
  • Practice in settings with little to no distractions.
  • Pre-assess imagery skill using a Sport Imagery Questionnaire.
  • Use vivid and controllable images.

Example Guided Meditation

Example Guided Meditation

Kid Friendly ASMR
"ASMR stands for Autonomous Sensory Meridian Response. It's an experience characterized by a pleasurable tingling sensation on the skin that typically begins in the head and moves down the body. ASMR videos are created to trigger these sensations through sights and sounds." (Dr. Tracey Marks)

Physical educators can teach students about the topic and/or include ASMR in calming corners. See kid friendly Youtube channels below:​
  • Kinetic Sand
  • Little Glow
  • WhispersRed Sleepy Children

Progressive Muscle Relaxation
​​Progressive Muscle Relaxation (PMR) is a technique used to make the participant aware of which muscles are carrying tension. The process involves tensing a muscle group for a short time, relaxing the muscle group, and focusing on those sensations. Not only does this technique help relax muscles but it also makes the people aware of where they carry their stress.

Example Progressive Muscle Relaxation

Example Progressive Muscle Relaxation
Additional Resources
  • 5 Mindfulness and Meditation Apps
  • CNUSD Virtual Calming Room
  • Mindfullness Choice Boards
  • ​Mindfullness Homepage (Edutopia)
  • Sports Breathing Cards​​​
  • ​​Take 5ive (Healthy Kids Learn More)
  • Yoga and Mindfulness (OPEN)​​​​​​

Resources Used for this Page
  • Foundations of Sport and Exercise Psychology. Weinberg, R. & Gould, D. (2006).
  • The Relaxation & Stress Reduction Workbook. Eshelman, E.R. & McKay, M. (2008).


Promoting Quality Physical Education through Advocacy ​​​and Free Access to Information and Resources