Emotion Compass logoFeelings Compass

Brain Breaks & Sensory Circuits

When the body needs a reset.

🎮 Games

Playful ways to explore feelings and reset the brain.

Match the face to the feeling.

Score: 0

Which face is

Lonely?

🧠 Brain Breaks

Quick resets to wake the brain up.

💃

1-Minute Dance Party

1 min · high energy · any
  1. 1.Pick a wild song.
  2. 2.Dance like nobody's watching.
  3. 3.Freeze when the song stops.
🚶

Cross-Crawl March

2 min · medium energy · any
  1. 1.Stand tall.
  2. 2.Touch right hand to left knee.
  3. 3.Touch left hand to right knee.
  4. 4.Repeat for 30 seconds. Reset your brain!

✨ Sensory Circuits

Calming, alerting, and heavy-work routines.

🏋️

Heavy Work Circuit

5 min · high energy · any
  1. 1.Wall push-ups x 10.
  2. 2.Carry a 'heavy' bag across the room.
  3. 3.Bear crawl 5 steps.
  4. 4.Squeeze a pillow tight 5 times.
🌙

Calming Sensory Circuit

8 min · low energy · indoor
  1. 1.Slow rocking back and forth.
  2. 2.Wrap in a soft blanket.
  3. 3.Squeeze a stress ball slowly.
  4. 4.Listen to soft music.
  5. 5.Sip cool water.
⚡

Wake-Up Sensory Circuit

5 min · high energy · any
  1. 1.Star jumps x 10.
  2. 2.Hop on one foot x 10.
  3. 3.Spin in a circle 3 times.
  4. 4.Crunchy snack (apple, carrot).

🤸 Movement

Get the body moving.

🧱

Wall Push-Ups

2 min · high energy · indoor
  1. 1.Stand arms-length from a wall.
  2. 2.Push the wall like you're moving it.
  3. 3.Do 10 slow push-ups.
🐈

Animal Stretches

5 min · medium energy · any
  1. 1.Cat stretch — round and arch your back.
  2. 2.Cobra — lie down and lift your chest.
  3. 3.Frog — squat low and hop 3 times.
  4. 4.Butterfly — sit, feet together, flap knees.

🌬️ Mindfulness

Breath, body, and grounding.

🖐️

5-4-3-2-1 Grounding

3 min · low energy · any
  1. 1.5 things you can SEE.
  2. 2.4 things you can HEAR.
  3. 3.3 things you can TOUCH.
  4. 4.2 things you can SMELL.
  5. 5.1 thing you can TASTE.
🌈

Rainbow Breathing

2 min · low energy · any
  1. 1.Arms by your sides.
  2. 2.Breathe in and lift arms up over your head.
  3. 3.Breathe out and bring arms down.
  4. 4.Imagine a different color each time.
🏝️

Safe Place Visualization

5 min · low energy · indoor
  1. 1.Close your eyes.
  2. 2.Picture a place where you feel happy and safe.
  3. 3.What can you see, hear, smell?
  4. 4.Stay there for a few breaths.