With their boundless energy and strong emotions, young children often need help learning how to relax and unwind. Teaching your child how to calm themselves is essential for their emotional development and helps them cope with stress and manage overwhelming feelings. Here are some simple, effective ways to help your child relax and find peace during moments of overstimulation or anxiety.

Deep Breathing Exercises

Deep breathing is one of the simplest and most effective ways to help children relax. Teach your child to take slow, deep breaths by pretending to “smell the flowers” (inhale) and “blow out the candles” (exhale). This exercise slows their heart rate and helps them focus on calming down.

Create a Quiet Space

Having a designated “calm corner” or quiet space in your home can be a great way for children to retreat when they feel overwhelmed. Fill it with soft pillows, stuffed animals, and calming books. This space gives them a peaceful environment where they can decompress and reset.

Gentle Movement and Stretching

Physical activity like yoga or gentle stretching helps release built-up energy and tension. Simple poses like child’s pose or stretching like a starfish can help kids release physical tension, while the slow movements help them focus on their body and breathing.

Sensory Activities

Engaging the senses is a powerful way to calm a child’s mind. Play soothing music, give them a squishy toy, or provide a textured blanket for them to touch. Sensory activities like squeezing playdough, running fingers through rice or sand, or holding a warm, soft object can help them feel grounded and relaxed.

Story Time or Guided Visualization

Reading a quiet story or guiding your child through a visualization can transport them to a calm, peaceful place. For example, ask them to close their eyes and imagine floating on a cloud or relaxing by the ocean. These calming images can help distract them from stress and encourage relaxation.

Use Calming Affirmations

Teach your child simple, positive affirmations they can repeat when they feel upset or anxious, such as “I am safe,” “I can calm down,” or “Everything will be okay.” Repeating these phrases helps them feel reassured and builds their self-soothing skills.

Create a Relaxing Routine

Incorporating relaxation techniques into your child’s daily routine can prevent overstimulation. A calm bedtime routine with a warm bath, soft music, or a quiet story can help them transition to sleep more easily and encourage relaxation throughout the day.

Helping your child relax is about giving them the tools to manage their emotions and find peace in a sometimes-overwhelming world. By teaching these simple techniques, you are not only helping them unwind in the moment but also building lifelong skills that will support their emotional health and resilience as they grow.