About This Video

In this guided cool down video, Miss Heidi and Tza help participants calm their bodies after a workout or movement activity.

The video begins with a simple belly breathing exercise. Participants place their hands on their bellies, sit up tall, breathe in through the nose, and breathe out through the mouth. Miss Heidi explains that breathing deeply can help bring oxygen to the body and support feeling more relaxed.

After practicing breathing, participants move into a playful version of Head Shoulders Knees and Toes. This gives participants a chance to notice different body parts, move gently, and stay engaged while cooling down.

The video ends with reminders about taking care of the body after movement, including drinking water and having a healthy snack with protein. This video gives participants a short calming activity focused on breathing, body awareness, gentle movement, hydration, snack routines, and self-care after exercise.

Good For

• Adults with IDD who are practicing breathing, calming down, body awareness, hydration, snack routines, or post-exercise self-care.

• Caregivers looking for a short cool down video to use after exercise, dance, movement, or a busy activity.

• Adult day programs, home routines, or group activities about breathing, calming the body, body parts, self-regulation, hydration, and daily wellness.

• Participants who benefit from visual modeling, simple repetition, gentle movement, and support with transitioning from activity to rest.

How to Use This Video

Use this video after a workout, dance video, movement session, or any time participants need a short calming transition.

Caregivers can help participants find a comfortable seated position, place their hands on their bellies, and practice breathing in through the nose and out through the mouth. Participants can follow along at their own pace and repeat the breathing section as needed.

This video can also be used as part of a post-exercise routine. After breathing and gentle movement, participants can drink water, have a planned snack, and notice how their bodies feel.

Because breathing exercises and movement can feel different for each person, caregivers can support pacing, comfort, seated posture, hydration, snack choices, and any needed modifications.

At the end, participants can take a drink of water, name how their body feels, and move into the next part of the day.