CMCO has a whole school well-being programme called the ENERGY programme

This programme was developed by our student support team as a proactive approach to student well-being and is based on the principles of positive psychology. Our school is exploring restorative practices, and this programme complements this approach very well.

E – Exercise daily

N – Nutrition – eat well

E – Exhale – remember to breathe properly

R – Random acts of kindness

G – Good things – take conscious note of 3 good things every day

Y – Look after Your internet safety and use

The programme involves a series of 2 week challenges, directed at the junior years and supported by ENERGY leaders in the senior cycle.

Students record their progress in our bespoke student journals. Using an honor system, students sign for every day they complete a challenge. Each signature is worth 1 merit and the merits are counted as part of the overall merit system.

Students are mentored by Senior Energy Leaders

Learning how to breathe slowly, deeply and how to follow the breath has fantastic health benefits, including a de-stressing effect.

The 4-7-8 (or Relaxing Breath) Exercise

Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

Exhale completely through your mouth, making a whoosh sound.

Close your mouth and inhale quietly through your nose to a mental count of four.

Hold your breath for a count of seven.

Exhale completely through your mouth, making a whoosh sound to a count of eight.

This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that with this breathing technique, you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation.

This video explains it very well

Full credit for this video to https://gozen.com/

Some of the researched benefits of controlled deliberate breathing are

• slows the heartbeat and can lower or stabilize blood pressure.([i])
• It helps you relax, lowering the harmful effects of the stress hormone cortisol on your body ([ii])
• good way to reduce stress and relax([iii])

It is important that it is done properly – Controlled, deliberate deep breathing ([iv]) is important. It must be done properly. Just taking in deep breaths or not breathing can be harmful.

See more at:

[i] https://www.health.harvard.edu/staying-healthy/take-a-deep-breath

[ii] https://www.healthline.com/health/diaphragmatic-breathing#benefits

[iii] https://www.uchealth.org/today/understanding-breathing-and-the-importance-of-taking-a-deep-breath/

[iv] https://www.calmwithyoga.com/dangers-deep-breathing-done-incorrectly/

Challenge 2 – Random Acts of Kindness

A random act of kindness is where you do something nice for someone and do not expect anything back in return.

If you would like more information or the worksheets that accompany this for your schools journal we are happy to share under our Creative Commons Attribution – Non Commercial 4.0 International Licence.

Please contact the school guidance counselors or Deputy Principal for the material.