These days, it seems like everyone is talking about calming techniques—and for good reason. What began as a tool primarily used by adults is now showing up in classrooms, therapy sessions, and even bedtime routines. With the fast pace of life, constant screen time, and rising pressures at earlier ages, many young people are regularly dealing with stress, anxiety, and emotional overwhelm.

These activities offer a chance to slow down, check in internally, and feel more present and grounded. And they’re not limited to quiet meditation—they can be playful, creative, and engaging for all ages.

In this blog, we’ll explore what these calming strategies involve, highlight the many benefits of making them part of everyday life, and look at how they can support emotional well-being. We’ll also share steps to take when your child is having a tough time.

Mindfulness means paying attention to the present moment on purpose, without judgment. While adults might picture it as sitting still and meditating in silence, it often looks different for younger people. Since they tend to have shorter attention spans and learn best through movement and play, these awareness activities are typically more interactive, visual, and hands-on. Common ways to practice these techniques with younger people include breathing exercises, body scans, mindful coloring, and listening games. These activities encourage kids to stay present by focusing on their senses, breath, or body in a gentle, engaging way.

These activities don’t have to be serious—they can be playful and full of imagination! With the right approach, learning self-regulation can feel like a game, a story, or a quiet moment of peace on a busy day. It’s all about helping little ones connect with themselves and the world around them in a calm way.

It’s more than just a trendy buzzword—these calming exercises are powerful tools that can empower young people to feel more relaxed, confident, and in control of their emotions. When used regularly, they support emotional, mental, and even physical well-being. Here are some of the key benefits:

Improved emotional regulation

One of the biggest advantages is teaching individuals how to pause before reacting. When emotions run high—whether it’s frustration, overwhelm, or sadness—these techniques offer a moment to stop, check in internally, and respond with intention. Over time, this can build emotional strength and reduce outbursts.

Reduced anxiety and stress

Grounding strategies are especially beneficial for those who tend to worry or feel anxious. Deep breathing, engaging the senses, or visualizing a calm, safe place can ease racing thoughts and bring a sense of calm.

Better focus and attention

If someone struggles to sit still or stay on task, simple awareness-based activities like focusing on the breath or listening closely to sounds can improve the ability to stay present. These skills can make a big difference in learning environments by reducing distractions and improving concentration.

Improved sleep

Calming techniques can be a soothing addition to a child’s bedtime routine. Gentle body scans, comforting stories, or quiet breathing exercises can ease racing thoughts and allow the body to unwind. These approaches often lead to better sleep, which supports mood, focus, and overall health.

Greater self-awareness and empathy

Simple reflection activities guide young learners to better understand their emotions and notice what others might be feeling. By encouraging them to pause and check in with themselves and those around them, these strategies foster empathy, strengthen social connections, and promote emotional growth.

Better behavior and coping skills

When we learn to recognize our emotions and use calming strategies, we’re more likely to navigate difficult moments in a healthy and constructive way. These tools can build stronger impulse control, reduce reactive behavior, and provide lifelong coping skills.

While not a quick fix, these techniques offer a gentle and effective approach to feeling more in control of thoughts and emotions. The best part? Just a few minutes each day can lead to meaningful, lasting change.

It’s important to note that while mindfulness can be incredibly supportive, it’s not a cure or a replacement for professional mental health care. It’s most effective when used alongside therapy, medication, or other interventions your child may already be using.

That said, self-regulation exercises have been shown to offer real benefits for young people facing a variety of mental health and neurodevelopmental challenges. Here’s how:

Anxiety disorders

Mindfulness slows down racing thoughts and increases awareness of breathing and physical sensations. When practiced regularly, it can reduce feelings of panic, restlessness, and fear. Simple breathing exercises or grounding techniques guide kids back to the present and create a sense of safety in their bodies.

ADHD

For youth with ADHD, calming focus activities can improve concentration, empower them to get started on tasks, and make transitions between activities smoother. Strategies like gentle movement exercises or short guided breathing sessions aid in training the brain to notice when attention drifts and bring it back on track.

Depression or low mood

Helping kids learn to sit with their feelings—without judgment or shame—can make a big difference. This kind of gentle awareness validates emotions and reduces self-criticism, which is especially important for youth who may be feeling sad, withdrawn, or low on energy.

Trauma or PTSD

Calming exercises can empower a child who has experienced trauma by allowing them to feel safer and more in control of their bodies and emotions. It’s important to introduce these techniques gently and thoughtfully—ideally with guidance from a trauma-informed professional.

Grounding strategies like sensory walks or spending time in nature can be especially helpful. These approaches often feel more soothing and less overwhelming than traditional meditation, making them a gentler starting point for those who may need extra support.

Sensory processing challenges

For kids who have trouble with sensory integration, body-based awareness activities can aid with regulation and comfort. Focusing on specific senses—like listening to calming sounds, exploring different textures, or moving gently—can help children better understand what their bodies need and build tolerance over time.

Supporting neurodivergence

These calming strategies can also be adapted for neurodivergent kids, including those with autism. Some may respond better to visuals, movement-based activities, or brief moments of focus rather than stillness or silence. Flexibility is key—it’s about offering tools in ways that feel safe, accessible, and engaging for each child.

These techniques aren’t one-size-fits-all, but with the right approach, they can become a valuable part of a child’s emotional and mental well-being. If you’re looking for a place to start, here are five simple and engaging activities you can try with your child.

You don’t need fancy equipment or a lot of time to practice mindfulness. Many techniques can be done in just a few minutes. Here are some kid-friendly self-regulation exercises that are fun, calming, and easy to incorporate into daily routines:

Mindful breathing with a stuffed animal

Have your child lie on their back and place a favorite stuffed animal on their belly. As they breathe in and out slowly, they can watch the stuffed animal rise and fall with their breath. This simple visual helps them connect with their body and practice deep, calming breathing.

Glitter calm down jar

Fill a clear jar with water, glitter glue, and loose glitter. When your child shakes it, the glitter swirls around like their thoughts when they’re upset. As the glitter settles, they can breathe deeply and watch until it’s still. It’s a soothing visual that teaches patience and self-regulation.

Body scan story time

Turn a relaxation exercise into a bedtime story. Use a calm voice to guide your child through a “tour” of their body, starting from their toes and moving up to their head. Invite them to notice how each part feels, gently relaxing each area as they go. You can even make it imaginative, like pretending their arms are melting like chocolate or floating like clouds.

Belly breathing with music

Put on a calming song and have your child sit or lie down with their hands on their belly. Ask them to breathe in and out to the rhythm of the music, noticing how their belly moves with each breath. This combines auditory focus with deep breathing and encourages kids to slow down after a busy day.

Yoga for kids

Simple yoga poses like tree, cat-cow, or child’s pose can help children connect their breath and movement. There are tons of kid-friendly yoga videos available, or you can turn it into a game—like pretending to be animals or shapes. Yoga encourages flexibility, focus, and calm all at once.

These activities don’t need to be perfect—they just need to be approached with patience and curiosity. Let little ones explore what feels good to them, and remember: even a few mindful moments can make a big difference.

And while mindfulness can be a powerful tool, it’s not always the whole solution. If your child continues to struggle, it may be time to consider exploring additional options beyond focus exercises.

Simple calming techniques can teach kids how to slow down, recognize their emotions, and build healthy coping skills. But sometimes, even with regular use, these tools aren’t enough on their own—and that’s perfectly okay.

Some children face challenges that go deeper than what breathing exercises or sensory activities can address. In those situations, it’s important to recognize when extra support is needed and to remember that reaching out for help is a sign of strength, not weakness.

Here are some signs that your child may need extra care:

• Frequent emotional distress: If your child seems constantly overwhelmed, sad, or anxious, and these feelings last for weeks without improvement, it may be time to talk to a professional.
• Sleep problems: Trouble falling asleep, frequent nightmares, or waking up in distress can be signs of underlying anxiety, trauma, or emotional imbalance.
• School refusal or avoidance: If your child regularly resists going to school, complains of physical symptoms (like stomachaches or headaches) before school, or shows a sudden drop in grades, these may be red flags.
• Appetite or energy changes: Noticeable shifts in eating habits (eating significantly more or less), fatigue, or loss of interest in things they used to enjoy can be indicators of depression or emotional stress.
• Escalating behaviors: Frequent outbursts, aggression, defiance, or self-harm (like hitting, scratching, or hair-pulling) go beyond typical emotional regulation struggles and require closer attention.
• Emotional withdrawal: If your child becomes unusually quiet, isolates themselves from friends or family, or seems emotionally “numb,” it could be a sign they’re shutting down to cope.

If any of these behaviors continue, it’s important to connect with a mental health professional. A therapist or counselor can provide guidance, encouragement, and access to tools that go beyond what mindfulness alone can offer.

There is absolutely no shame in seeking therapy for your child. In fact, taking this step shows your deep care and commitment to doing what’s best for them. Just as we wouldn’t expect emotional regulation exercises to mend a broken bone, we shouldn’t rely on them alone to address more serious mental health challenges. Still, when combined with the right resources, these techniques can play a meaningful role in your child’s healing journey.

Mindfulness is a wonderful tool, but it’s just one part of a much bigger mental health toolbox. Every child is unique, and what works for one may not work for another. That’s why it’s so crucial for parents, teachers, and caregivers to stay open, flexible, and curious when exploring strategies that nurture a child’s emotional well-being.

Some kids respond well to breathing exercises or calming jars, while others may prefer movement, music, or guided stories. The key is to try different approaches, notice what resonates, and build a set of tools that your child can reach for when big feelings show up.

How Pacific Health Group Can Help

If mindfulness isn’t enough or you’re feeling unsure about how to best support your child, you’re not alone, and help is available. Pacific Health Group provides expert guidance, resources, and care to both children and families, including sessions available via our Telehealth platform.  Whether you need professional counseling, parenting resources, or new tools to add to your mental health toolbox, we’re here for you.

Call us at 1-877-811-1217 or visit  www.mypacifichealth.com to learn more or schedule a consultation.