BREATHING PRACTICE- Shoulder rolls
Release tension by taking a deep breath in through your nose and out through your mouth and if able add the rise of your shoulders up to the earlobes with the breath in and as you breathe out roll the shoulders back and down towards your rear pockets. Repeat 5 times and then reverse the directions so your shoulders rise up the back and upon reaching the earlobes roll forward towards the chest and down. Repeat 5 times.
*****BONUS*****
With your thumb and index finger, gently rub or roll your earlobes or temples (the soft spot near the out corner of your eyes) in small circular movements for 20 seconds.
Science: WHY IT WORKS
Our physical bodies hold on to stress or worry as tension. Much of this happens without us even realizing. When we care for and relax our physical bodies we also have a greater ability to tap into our mental capacities for creativity, problem solving and learning.
The outer earlobe is richly innervated by branches of the vagus nerve, which is part of the parasympathetic nervous system — the system responsible for rest, digestion, and relaxation.
The temples (sides of the forehead) are near the temporalis muscle, which can hold tension from stress, eye strain, or jaw clenching.
- Studies on transcutaneous auricular vagus nerve stimulation (taVNS) show that even gentle stimulation of parts of the ear can reduce heart rate, lower cortisol, and promote calm.
- It activates mechanoreceptors that send calming signals to the brain.
- Rhythmic touch can reduce anxiety and increase oxytocin (a calming, bonding hormone)
Self Care
Holiday season starts with the onset of fall and continues until early spring (many times with late nights, increased sugar, stress, overscheduling and more).This is a great time to talk about the importance of
Self-Care
Children and all individual’s learn best when their basic needs are met and they feel physically and emotionally balanced. Practicing and modeling self-care—through adequate sleep, daily movement, nourishing foods, and moments of calm—helps children develop healthy habits that support optimal growth, focus, emotional regulation, and overall well-being. When adults prioritize self-care, children see it as important and are more likely to adopt these habits themselves, setting the stage for success at school and in life.
Here are simple ways to reinforce foundational habits of well-being:
Adequate Sleep
- Elementary-aged children need 9–12 hours of sleep each night.
- Routine: Establish a calming bedtime routine with reading, gentle music, or quiet conversation.
- Consistent Bedtime: Aim for the same bedtime each night so the body clock stays in sync.
- Environment: Make the sleep space quiet, dark, and comfortable to support restful sleep.
Physical Activity
- Children need at least 60 minutes of moderate to vigorous physical activity each day.
- Daily movement helps children feel alert, strong, and focused.
- Encourage outdoor play, walking, climbing, dancing, or creative movement. Even short bursts of activity throughout the day are beneficial.
Good Nutrition
- Provide balanced meals and snacks with fruits, vegetables, whole grains, and proteins.
- Minimize processed foods and sugary drinks to help maintain health, energy and positive mood.
Connection
- Foster connection through conversation, storytelling, or shared play.
- Support children in learning self-soothing strategies like deep breathing, drawing, journaling, or quiet reflection to manage emotions.
Many of us know these basics already but let them slip by when other things become important. Yet, practicing these habits consistently, children and adults develop the foundation of well-being that helps them thrive —ready to learn, engage, and enjoy their day. Personal health is priceless and will pay us back into our future.
If you or someone you know does not have access to basic needs (food, shelter, clothing, or connection) feel free to reach out to clorissa.bascom@moutainsunriseacademy.org for connections to specific community resources or check out our school link with the same name under the support tab.
Image credit: From book SELFIE Care by Case pehrson and Ill by Antalyara Khan
Image by stockgiu on Freepik "/> Related Children's Books
Check out our school or local library for children’s books that teach more about personal self care.
1-Selfie Care by Casey Pehrson: 6 Healthy Habits to Boost Your Energy and Mood.
2- Wonderful Me: A First Guide to Taking Care of Yourself: A direct children’s book about self-care (covering physical, emotional, social wellbeing) that works well for elementary age.
3- The Best Me!: A First Book of Self‑Care for Healthy and Happy Kids: Another early book that presents self-care in child-friendly fashion—good for building confidence and routines.
4- I Like Myself!: Focuses more on self-esteem, self-acceptance—important parts of self-care and self-compassion.
5- Who I Am: Words I Tell Myself: Encourages inner dialogue and positive self-identity—again, resonates with self-care from an emotional/inner perspective.
6- I Take Care of Myself!: A cheerful, practical book about routines of self-care (hand washing, rest, tidying) which can link to your teaching of assertive communication by connecting bodily/soul care to emotional/relational care.
7- Self‑Care with Ted and Friends: Introduces self-care via characters/friends—good for elementary age and classroom/together-group contexts.
School Calendar
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Nov26
No School- Thanksgiving Break
November 26-28
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Dec05
St. Nicholas Day Festival
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Dec18
MINIMAL DAY (
Winter Faire
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Dec19
Winter Break
December 19-January 2