Four Fun Ways to Calm the Body

These simple activities use movement and breath to bring the nervous system back to balance.

Tension and Release

Ask your child to squeeze their shoulders up tight for two seconds, then drop them like noodles. Repeat a few times to release stored tension.

Butterfly Tap

Gently tap on each arm with the opposite hand, like butterfly wings. This rhythmic tapping helps both sides of the brain work together.

Slow Belly Breath

Place a hand on the belly and breathe in slowly through the nose, then out through the mouth. Watch the hand rise and fall with each breath.

Big Exhale Sounds

Make the exhale playful. Blow out pretend birthday candles, hiss like a snake, or sigh like the wind. Kids like making sounds with their breath.

A 30-Second Body Reset

Use this quick script when your child needs immediate calm:

• Place one hand gently on their heart or belly.
• Invite them to take a slow breath in… then a slow breath out.
• Wiggle their fingers or toes to release leftover energy.

Why Calm Bodies Lead to Calm Minds

Emotions live in the body first. When a child feels warm, tense, or jittery, their brain goes on alert. Teaching them to notice and soften these sensations:

• Transforms “big emotions” into information
• Gives them tools to feel better on their own
• Reduces meltdowns and lengthens patience
• Builds a foundation for emotional resilience

A Gentle Daily Ritual

Each night, ask your child: “What did your body feel like today?”

Did their tummy feel like butterflies? Did their legs feel like jumping frogs? Noticing body signals helps kids connect feelings to sensations in a playful way.