14 relaxation exercises for children (step by step) - Psicólogos a tu alcance en Madrid Capital (2024)

Relaxation is a crucial skill for children's mental health and well-being. With the hectic modern life, children face stressful situations that can affect their emotional balance. Teaching them relaxation techniques from an early age can be beneficial for their emotional development and their ability to cope with stress. Below, we present 14 relaxation exercises for children, with step-by-step instructions to implement them.

1. Deep breathing

Teaching children to breathe deeply helps them calm down and reduce anxiety. Ask your child to sit comfortably and breathe slowly and deeply, inflating his abdomen with each inhalation. Then exhale slowly. Repeat this exercise several times.

2. Guided imagination

Guided imagination is an effective technique to relax children's minds. Ask your child to close their eyes and visualize a quiet, safe place, such as a beach or a forest. Encourage him to explore all the sensory details of that place, such as sounds, colors and smells.

3. Progressive muscle relaxation

This exercise consists of progressively tensing and relaxing the muscles. Ask your child to lie down in a comfortable place and start with his feet, tensing his muscles for a few seconds and then relaxing them. Continue with each muscle group until you reach the head.

4. Relaxing dance

Dancing can be an excellent way to release tension and relax. Play soft music and ask your child to let their body move freely, without worrying about the choreography. Encourage him to express his emotions through movement.

5. Yoga for children

Yoga is a beneficial practice for relaxation and concentration. Teach your child some simple yoga poses, like downward facing dog or tree pose. Encourage him to hold each position for a few seconds, breathing deeply.

6. Hand massage

Massages are an effective way to release muscle tension and promote relaxation. Teach your child to rub their hands together to generate heat and then massage their palms, fingers and wrists with gentle, circular movements.

7. Guided Meditation

Guided meditation can help children focus their minds and reduce stress. Search the internet for guided meditations for kids that focus on relaxation and mindfulness. Choose a meditation appropriate to your child's age and do it together.

8. Drawing emotions

Drawing can be a creative way to express and release emotions. Give your child paper and crayons and ask him or her to draw how he or she feels at that moment. Encourage him to share his drawing with you and talk about his emotions.

9. Animal breathing game

This game consists of imitating the breathing of various animals to promote relaxation. Ask your child to choose an animal and breathe imitating the sound that animal would make when breathing. For example, breathing like an elephant (deep, slow breathing) or like a mouse (short, fast breathing).

10. Relaxing story

Read or make up a relaxing story for your child before bed. Choose a calm, positive story that encourages relaxation, such as a walk in the woods or a balloon ride. Reading the story in a soft, slow voice will help your child calm down and prepare for rest.

11. Statue game

The statue game consists of your child adopting a relaxing position and holding it as if it were a statue. Ask him to choose a position that is comfortable and relaxing, such as lying on his back with his arms at his sides. Encourage him to stay in that position for a few minutes, breathing deeply.

12. Relaxation bubbles

Bubbles can be a fun tool to teach children to breathe slowly and controlled. Ask your child to blow soap bubbles slowly, inhaling and exhaling with each puff. Encourage him to watch the bubbles float and focus on his breathing.

13. Gratitude Notebook

Encouraging gratitude can help children value the positive things in their lives and reduce anxiety. Ask your child to keep a gratitude notebook where they can write down three things they are grateful for each day. This practice will promote positive thoughts and happy emotions.

14. Family relaxation circle

Organize a family relaxation circle where everyone sits in a circle and does relaxation exercises together. You can take deep breaths, gentle stretches, or share moments of silence and calm. This activity will strengthen the family bond and promote relaxation in all its members.

Teaching children relaxation techniques from an early age provides them with tools to cope with stress and regulate their emotions. Practicing these relaxation exercises regularly can help improve your emotional well-being and your ability to concentrate and learn. Dare to try these exercises with your children and cultivate together an environment of calm and tranquility!