--- title: "Relaxation Response" description: "Participants lie down or sit comfortably while a facilitator guides a slow body scan and breath awareness exercise to release muscle tension. They conclude with gentle movement and a brief discussion on using physical cues to calm the body." last_updated: "2026-09-07" canonical: "https://unitedwetransform.com/exercises/energizer-relaxation-response/" --- # Relaxation Response Participants lie down or sit comfortably while a facilitator guides a slow body scan and breath awareness exercise to release muscle tension. They conclude with gentle movement and a brief discussion on using physical cues to calm the body. **Time:** 10 minutes. Matches the 10-minute duration stated in the UNICEF Adolescent Kit energizer card. **People:** 4 to 24. Whole group working individually in a shared quiet space ## Choose this exercise **Purpose:** Help participants identify points of physical tension and practice self-directed slow breathing to decrease bodily arousal. **Use it when:** Use after high-energy activities, intense discussions, or during transitions when a group needs a quiet physical reset. **Skip it when:** Skip when the environment is loud or damp, or when participants cannot comfortably lie down or sit still without feeling exposed. ## Materials and tools - Floor mats, clean blankets, or clean floor space (one per person, optional) - Chairs for participants who prefer sitting (one per person as needed) - Facilitator timer or clock (one for the facilitator) ## Before participants arrive 1. Clear sufficient floor space so participants can lie on their backs without touching others. 2. Ensure chairs are arranged with enough perimeter space for those who prefer to remain seated. ## Say this to open Is it hard to sit still and relax, even when you need to be quiet? It is completely normal to have trouble sitting still. When we feel worried, excited, or angry, our bodies release extra energy. We are going to practice a short breathing and awareness exercise to help your body settle. ## How to run it ### 1. Introduce tension and settle into position (2 minutes) Speak the opening script. Explain that extra energy often comes from adrenaline, which readies the body to protect itself. Invite participants to lie on their backs on the floor with space around them, or sit comfortably in a chair with feet flat on the floor. Allow 30 seconds for everyone to find a settled posture. ### 2. Lead guided body scan and breath awareness (4 minutes) Speak slowly and quietly, pausing 10 to 20 seconds between prompts. Prompt: 'Let your breathing slow down naturally. Notice how your stomach slowly rises and falls without forcing it. Notice the points where your body contacts the floor or chair: your heels, legs, back, shoulders, elbows, hands, and head. Let each part rest down into the ground. As each breath leaves, imagine releasing tension from your muscles.' Allow two minutes of quiet breathing with minimal guidance. ### 3. Reawaken the body slowly (2 minutes) Prompt: 'Open your eyes gently. Before sitting up, wiggle your fingers and toes. Stretch your arms overhead if that feels comfortable. If you are on the floor, you can draw your knees toward your chest to stretch your back, then roll to one side and slowly come up to a comfortable seated position.' Wait until everyone is seated. ### 4. Debrief practical use (2 minutes) Ask the group the debrief questions. Collect 2 to 3 voluntary responses from the room, emphasizing that quiet breathing takes practice. ## Debrief questions - How did it feel to focus on your breathing: did it feel easy, or was it hard to stay still? - Where in your daily routine could you use this kind of breathing check? **Finished output:** Completion of a physical relaxation sequence and personal identification of at least one everyday situation where breath awareness could be applied. ## Remote Participants join from a quiet room. Invite them to mute microphones and turn off their cameras if they prefer visual privacy while resting on a floor or bed. The facilitator speaks the prompts slowly over voice. At the end of the scan, ring a soft chime or call participants back, asking them to type one word describing how their body feels in the chat. ## Hybrid In-person participants spread out across the room floor or chairs. Remote participants keep audio on and are offered the choice to turn off video. The facilitator uses a shared microphone positioned so remote participants hear the vocal guidance clearly. For the debrief, alternate between one comment from the room and one comment from chat or video. ## Access and participation choices - Offer sitting in a stable chair with feet grounded as a direct alternative to lying on the floor. - Participants may keep eyes open, resting their gaze on a fixed point on the ceiling or floor. - Anyone may choose to sit quietly and read or breathe without following the scan instructions, no explanation required. ## If the session gets stuck **Participants laugh, giggle, or make noise when lying down.** Acknowledge that settling down can feel awkward or funny. Keep your voice steady, lower your volume, and proceed without scolding. **A participant falls asleep during the quiet breathing interval.** During the reawakening step, speak in a gentle rising tone and walk nearby to lightly wake them without startling them. ## Terms used here - Adrenaline: A chemical produced by the body that increases heart rate and energy, often triggered by stress, excitement, or perceived danger. ## Sources and adaptation Observed in the UNICEF Adolescent Kit for Expression and Innovation (Activity Box Energizer Cards, 'Energizer: Relaxation response'). Preserved the step-by-step breathing prompts, physical contact points scan, and adrenaline discussion from the UNICEF Adolescent Kit energizer card. Added explicit sitting modifications, clear step timing totaling 10 minutes, hybrid facilitation rules, and non-mandatory eye closure for accessibility. [UNICEF](https://www.unicef.org/adolescentkit/activity-box/energizer/relaxation-response) Current run sheet: https://unitedwetransform.com/exercises/energizer-relaxation-response/