Pause Power Routine Plan Pause Power
Routine Plan & Facilitation Guide
Tier 1 / 10th Grade
Time Frame
20 Minutes
Approach
Guided Practice & Reflection
WHY THIS MATTERS
Building self-management skills through brief mindful pauses and stretches helps students manage stress, improve focus, and maintain emotional balance throughout challenging academic days.
PREPARATION (5 MINUTES)
Review the Micro-Break Demonstration slide deck.
Familiarize yourself with the 1-Minute Mindful Pause script.
Practice the Desk Stretch Sequence to model form.
Set a calm environment: soft lighting or neutral background music.
Learning Objective
Enable 10th graders to use quick micro-break techniques—mindful breathing, desk stretches, and reflections—to pause, de-stress, and reset during the school day.
STEP-BY-STEP ROUTINE
1
Warm-Up: Mindful Pause
2 MIN
Introduce the concept of mindful pausing and its physiological benefits.
Lead the class using the 1-Minute Mindful Pause script.
Focus on slow inhales/exhales; encourage noticing bodily sensations.
2
Demonstration
5 MIN
Present the Micro-Break Demonstration slide deck.
Demonstrate two quick desk stretches: shoulder rolls and neck stretches.
Invite a volunteer to model each stretch for the class.
3
Activity: Desk Stretches
8 MIN
Guide students through the Desk Stretch Sequence activity.
Circulate to assist with posture and form as students work in pairs.
Ensure roles switch halfway (Partner A / Partner B).
4
Cool-Down: Reflective Pause
5 MIN
Lead the Closing Pause Practice prompts.
Students record one specific micro-break goal for their day.
Ask for volunteers to share goals to build group accountability.
Micro-Break Demonstration Slides Pause Power
Mastering the Art of the Micro-Break
Reset Your Energy
Micro-Breaks: Pause & Reset
Small, 30- to 60-second breaks throughout the day
Combines mindful breathing and light movement
Designed to interrupt stress cycles and re-energize your brain
Why Take Micro-Breaks?
Improves focus and attention
Boosts energy and mood
Reduces physical tension
Strengthens self-awareness
How Micro-Breaks Work
1
Pause
Interrupt stress signals immediately.
2
Breathe
Calm your nervous system.
3
Move
Reset muscle tension in your body.
4
Return
Start work again with clarity.
Mindful Pause Steps
Sit tall, feet flat on the floor.
Inhale slowly (nose) for 4 counts.
Exhale slowly (mouth) for 6 counts.
Repeat 3–5 times.
Slow Down.
Focus on the sensation of your breath leaving your body.
Desk Stretch: Shoulder Rolls
30 Seconds
Sit or stand tall
Lift shoulders toward ears
Roll back and down in a circle
Repeat 5 times each way
Visualize the tension rolling off your shoulders
Desk Stretch: Neck Tilts
30 Seconds
Tilt head gently to the right
Hold for 10 seconds
Return to center, then tilt left
Repeat twice each side
Safety First
Move slowly and gently. Never force your neck into a painful position.
Your Turn!
1
Volunteer Model
Choose someone to demonstrate the stretches for the class.
2
Peer Feedback
Offer positive tips on form and noticing the feeling of the stretch.
How do you feel after just one minute?
1-Minute Mindful Pause Script 1-Minute Mindful Pause
Teacher Script
A brief, guided breathing exercise to reset focus and reduce tension.
Note to Teacher: Keep your voice slow and steady. Pause for 2–3 seconds at every ellipsis (...) and keep the tone neutral but inviting. Aim for a total of 5 full breath cycles.
“Class, let’s settle into a comfortable position. Sit up tall, soften your gaze or gently close your eyes, and rest your hands in your lap. We’re going to take one minute to pause and notice our breath.”
“Begin by inhaling slowly through your nose for a count of four: 1… 2… 3… 4.”
“Now exhale fully through your mouth for a count of six: 1… 2… 3… 4… 5… 6.”
“Continue this pattern—4-count inhale, 6-count exhale—for three more breaths. With each inhale, invite fresh energy. With each exhale, release any tension you’re holding.”
“As you breathe, notice where you feel the breath in your body—your belly rising, your chest expanding, or your shoulders relaxing. Allow any thoughts to come and go, returning your focus to the breath.”
“Great. One more inhale… and exhale… Gently open your eyes or lift your gaze. Notice how you feel now—perhaps more calm, clear, or ready to learn.”
1 Minute Reset Complete
Desk Stretch Activity Worksheet Desk Stretch Sequence
Pair Activity 8 Minutes Total
Student Names
How to Practice
Find a partner. Partner A leads the sequence while Partner B observes and gives feedback. Switch roles after 4 minutes. Perform each move for 30 seconds .
1
Shoulder Rolls
Sit tall. Lift shoulders toward ears, roll them back and down in a smooth circle. Repeat continuously.
2
Neck Tilts
Gently tilt head toward right shoulder (hold 3s), then left shoulder (hold 3s). Repeat slowly.
3
Seated Cat-Cow
Hands on desk. Arch back and lift chest (Cow), then round spine and tuck chin (Cat). Alternate slowly.
4
Wrist Stretches
Extend arm, palm down. Pull fingers back gently (15s). Switch to palm up (15s). Repeat other side.
PARTNER FEEDBACK & REFLECTION
1. Which stretch felt the most relieving and why?
2. Where did you notice tension releasing in your body?
3. How might you use one of these stretches as a micro-break before your next class?
Closing Pause Practice Worksheet Closing Pause Practice
Final Reflection & Goal Setting
Student Name
Date
1. BODY CHECK-IN
What sensations do you notice now? Where in your body do you feel more relaxed or still feel tension?
2. STRESS LEVEL
On a scale from 1 to 5, how would you rate your stress level right now ?
Very Tense
1
2
3
4
5
Completely Relaxed
My Micro-Break Goal
Choose one micro-break strategy (mindful breathing or a desk stretch) you will use before your next class .
Strategy:
Time/Place:
"I commit to pausing and resetting for my own wellness."
"Remember, you can pause and reset anytime you notice stress building—just like a power button for your mind!"
