FEAR: WHEN YOUR HEART BEATS FAST
Cecelia feels scared after imagining herself in outer space. She shares a heart-calming breathing exercise that brings her back down to earth.
When you’re scared, do you know how to help yourself feel calm and safe? Join Cecelia as she shares how scared she was when imagining herself going into outer space and the breathing activity that brought her back down to Earth.
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EPISODE TRANSCRIPT
Tiempo Tranquilo
Podcast Script, Episode 1Fear: When Your Heart Beats Fast
*the host, Cecelia, is the only speaker in this episode
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Cecelia: From KERA Kids in Dallas, Texas, this is Tiempo Tranquilo. A podcast where we talk about
the big feelings inside of us and share a new idea for managing our emotions. I’m Cecelia, the host
of this show. I live in Dallas, Texas. It’s a big city in the United States. I live here with my
mami and my papi, my brother and sister, and my abuela. I have a really big family, and we love to
spend time together.<>
I know we just met, but I can already tell that we’ll become great friends. Now, let’s talk about a
big emotion. I want to share a time when I was feeling scared.It happened when I was playing with my abuela.
I love to spend time with my abuela. She’s smart and funny and makes me laugh so much! One thing we
love doing together is playing pretend. We pretend that we’re mermaids…or veterinarians…
…or even chefs with our own TV shows!<>
A few weeks ago, we decided that we would pretend to be astronauts.
We built a spaceship in our back yard using boxes from our new refrigerator.
We painted the boxes and drew pictures on them. Abuela cut out windows and put on wings. It looked
REALLY cool. We crawled into our rocket ship and started pretending that we were getting ready to
blast into outer space.We checked that everything was working, turned on our computers and strapped on our seatbelts. We
checked the rocket’s computer one last time and then it was time to blast into outer space.Let’s imagine blasting off together. Let’s close our eyes and think about outer space. La luna, las
estrellas, and taking off on a rocket. Okay, here we go…..…Ten….nine…..
Wait!
I felt scared imagining going to outer space. My heart was beating so fast.
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I’ve felt that way a few times, but there’s something I like to do that helps me feel calm and less
scared. Why don’t we try it together?First, we need to turn down our lights, sit down and close our eyes.
Now let’s take one of our hands and put in on our tummies. You should feel yourself breathing in
and out.Next, we’ll take some deep breaths in and out, so that our brain and body knows that we are calming
down. Let’s breathe in through our nose and out through our mouths. We’ll breathe in for three
seconds and out for three seconds.Ready? Here we go.
Deep breath in through our nose…
One…two…three…
And out through our mouth for three seconds.
One…two…three…
Let’s do that one more time.
Deep breath in through our nose
One…two…three…
And out through our mouth
One…two…three…
Did you feel your heartbeat slowing down? Mine sounded like a small drum. I’m already starting to
feel better. The slow breathing helps our body and mind understand that we are okay, and we are not
in danger. It helps us to feel calm and safe and pushes those scary feelings away.Thanks for joining me today! Remember: when things get scary, you know how to help yourself feel
calm and strong. Just use your counting and slow breathing.Deep breath in through our nose…
One…two…three…
…and out through our mouth for 3 seconds.
One…two…three…
You’ll feel better: just like we did today.
I’ve enjoyed our time together, and can’t wait to hangout again next time. This is your friend
Cecelia, saying nos vemos pronto!CREDITS
Tiempo Tranquilo is a production of KERA in Dallas, TX. It’s hosted by me, Cecelia Adame. Micaela
Rodriguez and KERA’s director of Education Lisa Bracken developed, produced, and edited this show.
Sylvia Komatsu is the Chief Content Officer and Nico Leone is our CEO. Veronica Valles is a peace
educator and our mindfulness advisor.
The rest of our team includes: Shardae White, Allan Wang, Shenique Rasheed and Erica Campos.
Special thanks to our Parent Advisory Council Community Voices for their feedback. Tiempo Tranquilo
is produced with support from PRX and is made in part by a Ready to Learn grant from the U.S.
Department of Education.
END OF EPISODE
