Just Breathe! - a creative calming activity for Fall/Autumn
- megan9757
- Mar 12
- 3 min read
As the trees here in Melbourne, Australia begin to change colour and the nights begin to cool down we can see the upcoming change in season beginning. For us the chaos of the start of the year and the stresses of life are also perhaps beginning to settle into somewhat of a routine - even if it's a busy one! And we are reminded as we glance up and see the brilliant colours emerging in the trees that it's time to stop and breathe, even for a moment. Both figuratively and literally.
This was the thinking behind this very simple and beautiful activity resource created for you. To give a structure and idea for using the beauty of Autumn to enable the development of regulation, relaxation and engagement through music and movement. This activity can be used with any age as you can adapt the musical accompaniment to suit your needs. Here are the basic steps for this activity:
Start by taking a walk outside to gather some leaves, make sure you have enough for everyone you are doing this with, or take a walk together. Look for ones that appeal to you - what colours and shapes do you see? Once you have your leaves you will be able to use them as a prop for your breathing.
Hold a leaf in one hand and trace along its edges slowly with the other index finger.
As you trace up towards the tip of a curve, take a slow breath in.
As you trace down the other side, exhale gently.
Continue tracing the whole leaf, matching each curve with an inhale or exhale.
Using a leaf as a prop to deliberate our breathing means that we are turning our focus inwards onto ourselves and calming our nervous system, starting with our breath and heart rate. there are many ways of adapting this activity depending on your participants - young children may find it easier to guide their whole hand around a leaf shape, or for a large group a communal parachute or scarves up and down may aid to visually guide breathing speed. For those with limited mobility using ribbons to hold may be easier and for those with visual impairments using very textured leaves or fabric may enhance their ability to perceive the edges as they trace around.
Music or nature sounds as a gentle background will also enhance the ability to both focus and calm, particularly for groups of participants. There are many nature sound playlists available on YouTube or Spotify and on our resource you will find a link to a playlist that may work well for this activity. you may also find that using music can link this activity with the next in your setting. For example in a classroom you could start after lunch with the leaf breathing to music and then keep the music playing as a calm background for other learning activities.
Using natural props like leaves in regulation activities can also aid us in drawing our attention to the natural and off the things that are building stress in that moment, allowing your brain and body to rest and reset before the next task in the day.
So as Autumn/Fall starts to be more apparent take some time to breathe and as you feel more grounded and settled share the experience with those you work with, you never know, it might change your whole outlook on life!
Megan
P.S. To see the full Autumn Breathing Resource head here to purchase or here to see our Autumn playlists for use in your setting.
Megan Spragg
Megan Spragg is a Registered Music Therapist, based in Melbourne, Australia and trained in New Zealand. She has worked within both mainstream and special education settings for over 20 years and has a passion for working with clients with physical disabilities and complex high health needs. She works with both Children and Adults and loves to use music to enable people to do things they didn't think they could. She is the director of Sounding Board Music Therapy Services, and loves to resource therapists, parents, carers and teachers in their ongoing work.
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