Performance Routine

Do nerves get the best of you before a performance?

Band, choir, drama, presentations and performances all require an incredible amount of mindfulness. It can be overwhelming! Are you, and the children you work with, ready to perform? The good news is that there are systematic breathing and movement routines that together create the optimal relaxed, alert state for performing. We recommend using this routine throughout the year, so it is familiar. Then, before a big performance, students can rely on muscle memory to prepare.

This routine is perfect before any music, band or drama class. Getting grounded, opening the rib cage for breathing and focusing with a balancing position are crucial elements for success before taking the stage.


• Stand strong in Mountain and feel your power.

Upward Mountain

• Fill your lungs and take a deep breathe inhale to upward mountain.

Crescent (Both Sides)

• Exhale to Crescent and open the rib cage getting your body ready to perform.

Eagle (Both Sides)

• I am focused and I am balanced.

Forward Fold

• Big Exhale, I let go. Slowly roll up and I am ready to perform.

We love the added component of bringing in musical instruments, such as drums, to keep a steady beat during the routine. Some music teachers will weave in their music standards right into the mindful movement!

Singing at Kindergarten graduation? Speaking at debate finals? Dancing in a state competition? Whatever your performance platform, Move Mindfully can prepare mind, body and heart for adults and children alike! Looking for a longer sequence? Our Move Mindfully Engaging Routine also utilizes rib cage openers and balancing movements or create your own sequences with our Move Mindfully Card DeckStill feeling the jitters? Dab some of our Move Mindfully Essential Oil blend on your wrists and put on headphones to listen to an audio recording of our guided mindfulness practice, The Pause.

Have you used these strategies before a performance? Are you an arts teacher that utilizes mindfulness and movement? Leave a comment!

Be Well,

Stephanie Kennelly

6 replies
  1. Nina Nason
    Nina Nason says:

    I find these strategies helpful across the board; I use the poses mentioned and guided mindfulness to help my students and athletes center themselves before a big event, whether it be a big test, choir performance, or a hockey play off game! I love showing them how they can be calm and in control during stressful situations.

  2. Erika
    Erika says:

    I love that these strategies are easy to implement across various settings and ages. My students (K-5) really enjoy mountain pose and sending positive thoughts. Thank you!

  3. Jenn Pray
    Jenn Pray says:

    This is great! I am a dance instructor and use breathing exercises to help my students with their nerves when they are waiting backstage. I especially love the eagle to fold transition to help them focus 🙂

  4. Jeanine A Long
    Jeanine A Long says:

    I will be sharing this with my music teacher. She has been great about incorporating belly breathing and volcano breath. I love that I can share a routine with her to dive deeper into this work. Thank you for sharing.

  5. Sandra Busta
    Sandra Busta says:

    Dear Stephanie, I am teaching yoga calm to children 2 years to 6 years old. I have incorporated this routine in my class and the children focus, attend, and breathe.
    It’s a little like magic. 🙂

    thank you! Sandra

    • Stephanie Kennelly
      Stephanie Kennelly says:

      Fantastic! We’d love to hear more. Share your experiences with our community using #PauseMoveLearn. Keep up the great work.


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