Calm Down Strategies


Calm Down Strategies

In a busy world full of new experiences, it’s important for young children to learn how to calm themselves when they’re feeling overwhelmed. There are lots of simple and fun ways to help your child calm down and refocus at home, and I’ve gathered some of my favorite techniques, along with links and instructions for you to try!

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Belly Breathing Exercises

Belly breathing helps children manage their emotions by slowing down their heart rate and promoting relaxation.

How to do it:

  • Teach your child to imagine they are blowing up a balloon or blowing out birthday candles. Inhale deeply through the nose, hold for a second, and then exhale slowly through the mouth.
  • Video Guide: Try this Balloon Breathing Exercise to make it interactive.

Tip: You can also use a feather or a pinwheel for visual support—blow on it slowly as they breathe out!


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Five Finger Breathing

This is a simple and fun technique that teaches children to focus on their breath and calm down by tracing their fingers. It's great for grounding and mindfulness.

How to do it:

  • Have your child spread out one hand like a star. Use the pointer finger of the other hand to slowly trace around each finger.
  • Instruct them to breathe in deeply as they trace up a finger, and breathe out as they trace down. Continue this for all five fingers.
  • Video Guide: Five Finger Breathing 
Tip: This can be done anywhere—at home, on the go, or in stressful situations!

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Rainbow Breathing

Rainbow breathing is another engaging way to help children regulate their breath and emotions while adding a bit of imagination.

How to do it:

  • Ask your child to pretend they are drawing a big rainbow in the air with their arms. As they raise their arms up, take a deep breath in, and as they lower their arms down, exhale slowly.
  • Repeat this while visualizing the colors of the rainbow with each breath.
  • Video Guide: Rainbow Breathing

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The Melting Exercise 

This fun exercise helps kids release tension from their bodies and calm down, making it perfect for moments when they’re feeling antsy or upset.

How to do it:

  • Ask your child to tense up their whole body, like a frozen statue, and then slowly “melt” by relaxing each part, starting from the top of their head down to their toes.
  • Video Guide: Follow this Melting Exercise as a guide.

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Sensory Bottles

These calming jars are mesmerizing and can help children relax by giving them something peaceful to focus on.

How to make it:

  • Fill a clear bottle with water, glitter, and small items like beads or sequins. Seal it tightly, and have your child shake the bottle and watch as the glitter slowly settles.
  • Instructions: Check out this DIY Calming Sensory Bottle tutorial for step-by-step guidance.

Tip: Sensory bottles are also great for helping children focus if they’re feeling distracted or overstimulated.

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Yoga for Kids

Yoga helps children connect with their breath and bodies while promoting relaxation and focus. It’s a wonderful calming tool that also strengthens physical balance.

How to do it:

  • Start with short yoga sessions that include child-friendly poses like tree pose, downward dog, or butterfly pose.
  • Video Guide: Try a session with Cosmic Kids Yoga, which makes yoga fun and engaging through stories and themes.


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How to Make a Calm Corner at Home

Creating a calm corner at home provides your child with a safe, quiet space where they can retreat when feeling overwhelmed or needing a break. It’s a simple, effective way to encourage self-regulation and mindfulness.

How to Set It Up:

  1. Choose a Cozy Spot: Pick a quiet area in your home, away from distractions like screens or loud noises. It could be a corner of their room or a small nook.
  2. Add Soft Items: Include soft pillows, blankets, or a comfy chair to make the space inviting and cozy.
  3. Include Calming Tools: Stock the calm corner with items that help your child relax. This could be a sensory bottle, stuffed animals, fidget toys, or a favourite book.
  4. Keep It Personal: Let your child choose some of their favourite calming items to place in the corner, making it their own personal space.
  5. Use Gentle Lighting: Dim lighting or a soft lamp can create a soothing atmosphere.

Tip: Encourage your child to visit the calm corner when they feel overwhelmed, frustrated, or need time to settle down. It’s a great tool for helping them manage their emotions in a safe and supportive way!



Happy breathing!

Penney




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