1. FOCUS 5 INTRODUCTION TO

2. What is Focus 5? Focus 5 is a set of deep breathing exercises that can be used to minimize distraction and increase focus for learning. Each exercise takes less than 5 minutes. There are 5 steps in each exercise. © 2016 SERP

3. It can be hard to focus! It’s natural to think about things that worry or excite you. But when you’re in school, you need to focus in order to learn. Being focused will help you understand what you read and what teachers and other students are saying. These exercises can also make you feel calm and relaxed. For the most benefit, it is important to practice these exercises daily — both in and out of school! © 2016 SERP Why do Focus 5 exercises?

4. Why does Focus 5 use deep breathing? Deep, controlled breathing is helpful because it: Decreases heart rate Creates a calm feeling by reducing the production of stress hormones © 2016 SERP

5. What is mindfulness? Some people refer to the regular practice of deep breathing as mindfulness. Mindfulness can be thought of as being calm, and at the same time focused and aware. It’s the opposite of zoning out or daydreaming. Regular mindfulness practice helps build awareness and self-control. © 2016 SERP

6. Why is awareness important? Awareness means understanding what you are feeling in the present moment. Awareness is important for increasing your ability to deal with a difficult situation. Many people quickly react to a situation without thinking ahead. But if you are aware, you can put more energy toward processing what’s going on around you and controlling your reaction to it. © 2016 SERP

7. Why is self-control important? Self-control means being able to control the things you do and the way you react to your feelings. Self-control is important for getting your school work done, getting along well with your friends and family, and making decisions that keep you out of trouble. © 2016 SERP

8. What are the benefits of mindfulness? Researchers have found that regular mindfulness practice can help you both emotionally and physically by: Increasing positive feelings towards others Reducing anxiety and depression Helping you cope better in stressful situations Changing the connections in your brain so you can better focus, plan, and make decisions © 2016 SERP

9. How Mindfulness Affects the Brain Amygdala The brain’s “fight or flight” center, which is associated with fear and emotion, shrinks. Image Source: https://www.flickr.com/photos/flamephoenix1991/8376271918 Licensed under Creative Commons 2.0 (Generic) © 2016 SERP

10. How Mindfulness Affects the Brain Pre-frontal Cortex This part of the brain, which controls functions like awareness, concentration, and decision-making, becomes thicker. © 2016 SERP

11. How Mindfulness Affects the Brain Hippocampus The part of the brain primarily responsible for memory grows. © 2016 SERP

12. How Mindfulness Affects the Brain Cerebellum Responsible for coordination and precision, this part of the brain also grows. © 2016 SERP

13. Check out this mindfulness rap! Rapper JusTme is also a mindfulness instructor! He incorporates mindfulness topics like how the brain works and tips on staying calm into his raps. Check out “Don’t Flip Yo’ Lid” below: https://www.youtube.com/watch?v=cpEaYOxKIA0 © 2016 SERP

14. Now it’s time to try Focus 5! Anyone can use Focus 5 - no training is required! Your teacher may even ask you to lead an exercise. Each exercise takes fewer than 5 minutes a day. This way, you can still spend most of your class time learning. You can choose which exercise you want to do: sometimes you may just need a chance to Breathe Deep, and sometimes you might need to release your energy with Tight and Loose. Don’t rush! Give yourself time to breathe and relax. serpmedia.org/focus5 © 2016 SERP