Get your students invested by introducing social and emotional learning activities into the classroom with the enjoyable game 'Freeze and Breathe.'
For most Social Emotional Learning (SEL) coordinators and other teachers, this activity stops all the participants to discover how fast they are able to bring their heart rate down to Zone 1, the Blue Zone (see above). Students may glance at their sensor or the Heart Zones Move Big Board's large display of heart rate to see it drop in real time.
How the Activity Works:
High-Intensity Movement: Students engage in a vigorous physical activity (e.g., dancing, running, jumping jacks) for a designated period (e.g., 60-90 seconds) to elevate their heart rate into the Red Zone (high intensity).
The "Freeze" Cue: The instructor gives a "Freeze!" cue. All movement immediately
stops, and the students stand still.
The "Breathe" Challenge: Students must immediately and consciously use a practiced calming strategy, typically deep, slow breathing (like "Box Breathing" or "Five-Finger Breathing"), while watching their heart rate monitor (HRM) for biofeedback.
Data Goal: The challenge is for the students to see who can return their heart rate to their "Blue Zone" (low/resting heart rate) the fastest. The HRM provides immediate, visual proof of the breathing strategy's effectiveness in regulating their body's physiological response.
Reflection: The activity concludes with a discussion about Self-Regulation: Which
breathing technique worked best? How does your body feel when your heart rate goes down? How can you use this breathing skill when you feel mad or stressed?
This activity connects a high-energy physical state to an emotional state (stress, excitement) and teaches students how to use conscious choice (breathing) to move their body back to a calm, regulated state.
With Heart Zones, when students do the 'Freeze & Breathe' activity, they are taught mindfulness skills through biofeedback from their heart rate monitor data.
See an example of what measuring recovery heart rate looks like on PE teachers here OR read about how an elementary school in Iowa used heart rate to teach their students social emotional learning skills here.
Want to improve your students social and emotional learning skills with heart rate?
Learn more about how you can add Heart Zones to your PE program
Download the free Social Emotional Learning booklet here