Relaxation Techniques for Children: Promoting Emotional Awareness and Regulation

2nd April 2025

Helping children understand and regulate their emotions is an essential part of their development. Sometimes, children face overwhelming feelings of anxiety or stress, and they need tools to help them calm down and regain control. Here are some simple and effective relaxation techniques designed to promote emotional awareness and regulation.

1. 5-4-3-2-1 Grounding Technique

The 5-4-3-2-1 Grounding Technique is a simple yet powerful method to help children refocus and manage anxiety. It works by engaging their senses, bringing their attention to the present moment. Here’s how it works:

By focusing on their senses, children can ground themselves and reduce racing thoughts. This technique helps shift their attention away from overwhelming feelings and back to the present moment, making it a perfect tool for calming anxiety. Learn more here.

2. Stretching Technique

Stress and anxiety often cause the body to tense up. Stretching is an effective way to release that tension and relax the body. A simple stretch like bending forward with arms dangling ("ragdoll style") or reaching up to the sky before tilting to the left and right can help ease physical stress and promote relaxation.

Here’s a video that demonstrates a variety of simple stretches for relaxation: Watch it here.

3. Hugging Technique

For many children, deep pressure helps them feel more secure and calm. A self-hug or a firm hug from a parent can be incredibly soothing. For the self-hug, children can place their hands on opposite shoulders and squeeze, pairing it with an affirmation like "I am grounded" or "I am in control."

Alternatively, parents or caregivers can give their child a firm hug while repeating the affirmation together. This technique helps children feel stable and calm. Learn more here.

4. Hand Tracing Technique

Hand tracing is a fun, creative way for children to focus and reduce anxiety. Start by giving your child a piece of paper and a crayon, pencil, or marker. Ask them to place their hand on the paper and trace it. Once they’ve traced their hand, they can add patterns or colour inside it. This simple activity helps focus the mind on something creative and calming, moving attention away from anxious thoughts.

5. Finger Breathing

Finger breathing is another simple and calming technique that helps children focus on their breath. By tracing a finger along the outside of their hand, children can inhale as they trace up and exhale as they trace down. This combines deep breathing with sensory stimulation, which can help centre and calm the mind. 

Watch this video for an easy demonstration of finger breathing: Watch it here.