Relaxation for Growing Minds: Simple, Science-Backed Ways to Help Kids Feel Safe and Calm
We tend to picture childhood as a blur of giggles and sticky fingers — happy, carefree little explorers discovering the world. And while that’s often true, it’s not the whole story. Kids feel the full spectrum of emotions from joy and wonder to fear, frustration, and worry.
Even babies as young as six months can experience anxiety (that’s where separation anxiety comes in). As kids grow and head off to daycare or school, they’re suddenly navigating new rules, new faces, and big expectations. All of these things can stir up stress. The tricky part? They often don’t have the words yet to tell us what’s wrong.
Instead, anxiety shows up in disguise. It can manifest as a meltdown before school, trouble sleeping, stomach aches, or difficulty focusing. These behaviors are often mislabeled as “acting out” or even mistaken for ADHD. But beneath it all, there’s usually a nervous system asking for safety and connection.
If your child’s behavior has shifted or you sense stress bubbling under the surface, there are simple, brain-based tools you can try at home to help calm their body and mind:
🌬️ Belly Breathing (with Bubbles!)
Deep breathing helps the brain and body work together to send the “all clear” signal. Have your child place one hand on their chest and one on their belly. Ask them to take a slow breath in through their nose and out through their mouth (enough to make their belly rise and fall).
Turn it into a game: grab some bubbles! Smell the bubbles, blow the bubbles, and watch them float away. It’s a playful way to slow the breath and calm the nervous system.
🤖 Robot to Noodle (Progressive Muscle Relaxation)
When kids feel anxious, their muscles tense up just like ours. Teach them to intentionally tighten and relax their body.
Say: “Let’s be robots!” Have them squeeze every muscle tight (fists, shoulders, even their toes). Hold for a few seconds… then melt into a floppy noodle. Repeat before bed or anytime their body feels wound up.
🌈 Guided Imagery (A Trip to Their Calm Place)
Invite your child to close their eyes and imagine a place that feels calm and safe. This could be a cozy fort, a beach, or a made-up world. Ask what they’d see, hear, smell, and feel there. Then, have them draw it! Practice “traveling” to this safe place with your voice: “Let’s go visit your calm space. What do you notice first?” The more vivid it becomes, the faster their brain learns how to find calm when things feel big.
🃏 Coping Cards (Pocket-Sized Tools)
Make a mini deck of “calm cards.” On small pieces of paper, have your child draw or write things that help them feel better (i.e. “take a walk,” “deep breaths,” “talk to Mom,” “build a fort”). Keep them handy in a pocket or backpack so your child has reminders when anxiety creeps in. Laminating them helps them last longer and adds that satisfying smooth feel!
⚽ Move It Out
Movement is medicine. Physical play helps release built-up energy and boosts endorphins (nature’s mood lifters). Encourage daily outdoor play, family walks, or dance parties in the living room. The best way to help kids build healthy coping habits is to model them, so join in whenever you can!
A Note from the Lab 🧠
When kids learn how to notice their body, name their feelings, and use tools to calm themselves, they’re building lifelong emotional intelligence — one playful experiment at a time.
