4 Relaxation Techniques for Kids That REALLY WORK: Emotional Regulation Series Part 3
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Welcome to part 3 of the Emotional Regulation Series, where you’ll learn all about how to use relaxation techniques for kids to teach your students to handle their big emotions. Life can feel pretty overwhelming for little ones, and giving them simple ways to calm their minds and bodies makes a huge difference in their emotional and mental well-being. Whether it’s letting go of worries in a special jar, imagining they are somewhere else, or stretching out their bodies, these relaxation techniques will help your students feel more at ease, focused, and ready to learn— they’re also super fun to practice!
The Importance of Emotional Regulation in Kids
Young kids experience big emotions, but they don’t naturally know how to handle them. Teaching emotional regulation to your students helps them develop self-awareness, emotional intelligence, and stress-management skills that will serve them well in your classroom and for life!
Relaxation techniques are one of the most effective ways to help students build resilience and calmly refocus on what matters most.
What are Relaxation Techniques?
Relaxation techniques are things students can actively participate in to help relax their mind and body.
Some of the most common relaxation techniques are:
- Self-Reflection
- Guided Imagery
- Muscle Relaxation
- Yoga
These techniques are more of a preventative approach to emotional regulation, as compared to calm down strategies that help students deescalate from big emotions in the moment.
Teaching Relaxation Techniques for Kids
Use these strategies to teach your students how to relax their minds & bodies.
1. Self-Reflection
So often, kids’ minds are overwhelmed with feelings of worry and fear and the “baggage” they are carrying from home. Self-reflection is a great way to help them be mindful of their emotions.
The Worry Jar is the perfect tool to help students begin to self-reflect and unload these feelings. They can relax knowing that they have put their big emotions “to rest”!
What You Need:
- Plastic paint can with a lid
- Pages 75-77 from the Calm Down Activity Set for your jar
- Multiple copies of Worry Jar pages for students to fill out
How It Works:
First, students take a “worry jar page” and draw or write their worries or big feelings onto it.
Then, they fold up their worries “nice and tight”, and place them in The Worry Jar. Closing the lid symbolizes letting go of their worries.
Let students know that they don’t have to write their names on these notes if they don’t want to (but you’ll usually be able to tell with those unique handwriting skills!)
Extra Notes about The Worry Jar:
Keep note of who is using The Worry Jar frequently— they may need some extra TLC from you or additional support from the school counselor.
Be sure to empty The Worry Jar every few days to further reinforce the power of self-reflection and letting one’s worries go.
2. Guided Imagery
Guided imagery is another powerful relaxation technique to teach to kids! This method encourages kids to use their imagination to create a calming mental picture.
Try these with your students today:
Cloud Watching
Close your eyes and imagine lying on a soft cloud that’s floating in the sky.
Picture the cloud gently carrying you while you breathe in and out slowly. Imagine a calm, peaceful scene.
Paint the Sky
Imagine you are going to paint the sky.
Stand up and reach your arms as high as possible while you pretend to paint the sky with your hands. Paint side to side, and then paint down to your toes.
3. Muscle Relaxation
Helping students learn to relax their muscles can lower physical tension and increase overall calmness.
Use these exercises found in the Mindfulness Muscle Relaxation resource to help students focus on calming different areas of their bodies:
Relax Your Stomach
Imagine a puppy is going to jump on your belly.
Bend over and tense your stomach muscles. Hold this position for 5-10 seconds then release. Repeat until your stomach and body feel relaxed.
Relax Your Eyes
Imagine it’s a super sunny day.
Close your eyes tightly, tilt your face toward the sun, and take a deep breath. Slowly breathe out and relax your face.
Relax Your Face
Imagine a fly has landed on your nose.
Try to get the fly off without using your hands. Wrinkle up your nose, then relax your nose and repeat until your face begins to feel relaxed.
*Remind students that they should be tensing their muscles at a comfortable pace, not to the point of discomfort!
4. Yoga
The final relaxation technique you can confidently teach your students is yoga. Yoga helps kids learn to intentionally connect their movements with their breathing. This promotes body awareness and relaxation.
Try these beginner yoga poses with your students:
Mouse Pose
Sit back on your heels, and gently put your head on the floor.
Fold your upper body down to the ground with your arms by your side.
Take 5 deep breaths in and out through your nose.
Knees to Chest
Lay flat on your back like you are resting on the ground.
Huge your knees by bringing them up to your chest. Wrap your arms around them like you’re giving them a hug.
Gently rock side to side as you take deep breaths and relax.
Find many more exciting, easy-to-follow examples of guided imagery, muscle relaxation, and yoga in the Mindfulness Activities for Kids resource!
More Considerations for Teaching Relaxation Techniques for Kids
Aside from explicitly teaching different relaxation techniques, you can also:
- Model relaxation throughout the day.
- Provide opportunities to practice relaxation techniques daily.
- Make it fun, not boring!
- Encourage students to practice at home too.
Increase the Home Connection
Relaxation strategies are helpful for adults too!
Encourage students to demonstrate these new skills for their special grown-ups at home. When parents and other caregivers are involved with what’s going on at school, the home connection grows, and the carryover of skills happens more seamlessly!
Check Out the Rest of the Emotional Regulation Series!
If you haven’t already, read the first two parts of the Emotional Regulation Series:
- Part 1: Favorite Calming and Sensory Tools
- Part 2: Calm Down Strategies
And, stay tuned for future posts to give you even more ways to help your students develop essential emotional regulation skills:
- Breathing exercises
- Mindfulness techniques
- Creating a calming corner
Relaxation techniques for kids play a vital role in helping your students manage their stress, remain focused, and create healthy emotional habits. Start implementing strategies in your classroom, and watch how your classroom environment transforms!
Let me know if you have any questions about anything you see here. Don’t forget to pin this post to refer to it later!
Other posts you may enjoy:
4 Powerful Ways to Manage Strong Emotions in the Classroom
The POWER of Teaching Active Listening Skills to Elementary Students
11 ENGAGING Ways to Teach Social-Emotional Learning in the Classroom
GUIDE STUDENTS IN DEVELOPING A GROWTH MINDSET WITH THESE
Free Growth Mindset Punch Cards
The perfect way to start meaningful habits and conversations with your students!
Diane Romo
Thank you for being here! I love sharing ideas with other teachers! If you are looking to enhance your teaching and build a positive classroom community, you have come to the right place!
