ENERGY Programme

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.
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 that are in our 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

Challenge 1 Exhale Remember to breathe properly

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


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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:





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.

Examples include:
  • Hold open the door
  • Thank your teachers
  • Thank your parents
  • Leave a small gift for someone
  • Write a thank you note and post it….
  • Give a genuine compliment
  • Volunteer your time to a charity or event
  • Pick up rubbish
  • Tidy your bedroom
  • Help without being asked
  • Include someone
  • Make a cup of coffee for your parent

What is the evidence that this works

Random acts of kindness toward others can increase oxytocin, which is a hormone that makes us feel connected and helps trust see more on this here

There are many benefits for the giver  see

If you would like to read studies and see the evidence that it works see the research at

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.

Creative Commons License
This work is licensed under a Creative Commons Attribution-NonCommercial 4.0 International License.