Do your cool down
Learn and practice a simple five-minute cool-down routine with gentle stretches, breathing exercises, and light movements to lower heart rate safely after activity.
Step-by-step guide to do your cool down
Step 1
Put on comfy clothes so you can move and stretch easily.
Step 2
Lay your yoga mat or towel flat on the floor.
Step 3
Place your water bottle within reach beside the mat.
Step 4
Set and start a five-minute timer to make your cool-down five minutes long.
Step 5
Take three slow belly breaths to begin: breathe in deeply through your nose and breathe out through your mouth.
Step 6
Roll your shoulders backward slowly five times to relax the upper body.
Step 7
Gently tilt your head toward your right shoulder and hold the stretch for 15 seconds.
Step 8
Gently tilt your head toward your left shoulder and hold the stretch for 15 seconds.
Step 9
Reach both arms overhead and stretch tall for 10 seconds to lengthen your spine.
Step 10
Bend forward slowly from your hips and reach toward your toes or shins and hold for 20 seconds.
Step 11
Do the butterfly stretch by sitting and pressing the soles of your feet together while gently holding for 20 seconds.
Step 12
Lie on your back with hands on your belly and do belly breaths: inhale for 4 and exhale for 6, repeat this four times.
Step 13
Slowly stand and walk in place for 30 seconds to finish lowering your heart rate gently.
Step 14
Share your finished cool-down routine and how it felt on DIY.org.
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can I use if I don't have a yoga mat, a five-minute timer, or a water bottle?
Use a folded bath towel or rug in place of the yoga mat, set a phone or kitchen timer for five minutes, and substitute a cup or small jug if you don't have a water bottle.
I'm having trouble reaching my toes during the forward bend in step 8—what should I do?
To make the 'bend forward slowly from your hips and reach toward your toes or shins and hold for 20 seconds' easier, bend your knees slightly, rest your hands on your shins, or loop a towel around your feet to gently pull without straining.
How can I change the 15–20 second holds and the five-minute timer to suit different ages?
For younger kids shorten head tilts and stretches to 5–10 seconds and set a 2–3 minute timer with playful cues, while older kids can increase holds to 25–30 seconds and repeat the belly-breath sequence in step 11 for extra practice.
How can we personalize or extend the cool-down before sharing it on DIY.org?
Personalize the routine by adding calming music, including an extra shoulder-rolls or favorite stretch from earlier steps, and record a short video or written note about how the cool-down felt to upload on DIY.org.
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Facts about cool-down exercises for kids
⏱️ Many athletes use a 5–10 minute active cool-down because even short recovery lowers next-day muscle stiffness.
🫀 A gradual cool-down helps blood return to the heart and reduces the chance of dizziness or fainting.
🎵 Adding calm music or counting breaths makes cool-downs more fun for kids and helps them stick with the routine.
🌬️ Deep belly (diaphragmatic) breathing can slow your heart rate and calm your nervous system in just a few breaths.
🧘♀️ Five minutes of gentle stretches and light movement can help lower heart rate safely after play or exercise.
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