The childhood is one of the periods of the life in which it is possible to acquire habits that leave a constructive track in the adult stage. Although we often think that only adults suffer stress and anxiety, these are also very often in children when they have to face new situations for them, which are a challenge or frighten them.
In order for the child to learn to live in a healthy and happy way, it is important that they learn different relaxation exercises since this helps the children reduce their stress level, both mentally and physically and also helps to reduce the shyness of the child. Child or girl, as well as controlling tics and other symptoms that are related to anxiety.
To help you manage that anxiety and to feel more relaxed, we can teach you some very simple relaxation techniques through these 15 relaxation exercises for children that we offer in HealthProTips.
1. Music as a child relaxation technique
Music is part of the life of the human being since childhood. There are different types of melodies that can influence the development of children. Those that have a musicality and a rhythm that encourages relaxation feeds this mood of calm. This music can serve as an environmental base to perform a relaxation exercise focused on conscious breathing.
2. Relaxation techniques through conscious feeding
In an everyday environment such as weekend food, it is possible to create an environment of enjoyment around that routine to value not only the menu that is on the table, but also the sensations, emotions and flavors. That is, conscious feeding. For this, it is advisable to live this moment without hurry. It is also convenient to turn off the mobile phone and television.
3. Hug a tree
The conscious power of contact with the present can be observed through the visual metaphor of the embrace. The hug is a gesture that can not only be between two people. A relaxation exercise that can be practiced as a family is to hug a tree while enjoying a walk in a green area.
4. Recover the art of storytelling
Learning to live in the present is one of the symptoms of vital wisdom that reinforces happiness. And mindfulness provides a methodology focused on conscious attention that can define a viable way to connect with the moment.
Oral narration feeds the imagination of children. In that case, you can create stories described in natural environments in order that the context of the plot played by the characters, carry to the heart of the child the essences, sounds and characteristics typical of this environment of well-being.
5. Emotional photography as a relaxation exercise
The art of capturing images has a high emotional value for families since, through this photo album, it is possible to observe some of the instants carried out by the loved ones. Photography also becomes a form of mindfulness when the objective is to capture images with a heart through pause and observation. Therefore, it is possible to motivate the child to practice the art of photography through images that contain his own look.
- Mindfulness books for children
Books are an educational stimulus for children. In this case, in the catalog of libraries and libraries you can select titles on the subject of mindfulness in a language close to the children’s audience. That is, they are works that aim to bring this methodology of conscious attention to the smallest of the house. The benefits of mindfulness in the educational field are many and we must take advantage of them.
- Sensory exercises for children
The human being connects with the present through the information he receives from the senses.
- From this observation, you can suggest to the child that he focus his attention on an element that he can contemplate directly around him.
- Another exercise linked with sensations is walking barefoot on the carpet of a room in the house.
- In relation to sounds, the child can put the spotlight on sounds of nature, for example, the wind that moves the trees.
8. Ritual of gratitude
This relaxation exercise can be done on a weekly basis and can be a simple act of family through which to reinforce this feeling towards life. Creating a habit of gratitude is constructive to reinforce optimism, happiness and appreciation of reality, beyond the dissatisfaction that results from putting the point of attention in the shortcomings instead of what you have. Each family can personalize their gesture of gratitude individually.
9. Relaxation games: painting mandalas
Through this exercise of coloring a mandala, children can not only put into practice conscious attention, but also, their own creativity through a game of colors, shapes and symmetry. This is an exercise in creativity that can be easily integrated into free time.
10 Reading of children’s and youth poems
Poetry has its own musicality through the rhythm and the meter of the verses. Through reading this type of work, children discover the beauty of words from an interpretation that has a marked compass. This is an exercise that also stimulates the sense of hearing through reading aloud. And through this auditory information, the child connects with the present.
11. Yoga for children
One of the best relaxation exercises for children and adolescents is yoga since it is positive to enhance the overall well-being of children. The yoga groups are guided by expert monitors who offer specially recommended dynamics. Yoga combines two very important ingredients: control of breathing and awareness of body posture. In this way, it is a discipline that involves the body and the mind.
The relaxation techniques associated with yoga are especially positive to prevent possible anxiety states linked to the impulsivity of hyperactivity. In addition, through the performance of yoga dynamics, internalizes these dynamics that will repeat in a sequential manner at different times. The effect of repetition is very therapeutic.
12. Introduce Mindfulness to yoga
A study published by the Canadian magazine Catha carried out by specialists in Mindfulness and Yoga concludes that yoga is a discipline that can be applied as a complementary treatment for its various benefits: it increases the self-esteem of the child who becomes more aware of himself. By improving the relationship that the child has with himself, this welfare also increases in the links with the environment as if it were a mirror law, in addition, the child also acquires a better concentration by reducing impulsivity.
The benefits of yoga are not visible from one day to the next, however, when this discipline is cultivated, it becomes a philosophy of life. The benefits of yoga also do not produce the same results in all people.
Another benefit of yoga and mindfulness is that they are disciplines that can be enjoyed as a family. In this case, they are the starting point to share time in common and strengthen affective bonds based on dynamics that promote optimism, stress control and integral well-being (body and mind). Mindfulness includes a combination of relaxation and meditation exercises. They are exercises that raise the level of interiority, in this way, the person focuses on himself, beyond the outside noise.
13. Meditation as a relaxation exercise for children
Another discipline that is also therapeutic for children is meditation that starts from an important premise: the capacity of mental attention also requires training, that is, it is a skill that is nourished by one’s practical experience. Meditation increases the level of resilience and improves the personal mood, in addition, mantras can also produce an effect of safety and calmness. “I’m fine” is a simple mantra exercise that provides constructive energy.
Before making any decision about it, it is fundamental that you consult all the doubts with the professional who follows the child’s case to decide which discipline is the most appropriate for him. In this way, you can know if in your case there is no type of contraindication in the practice of yoga, mindfulness or meditation.
14. The turtle
“The turtle” is another of the most frequent relaxation games for children. In this exercise the child will pretend that it is a turtle that is hiding in its shell because the sun is setting.
For this, the child will be on the floor lying face down, with arms and legs stretched and, little by little, will shrink, sitting on the legs and hiding the arms, so that it is as cramped as possible. It will maintain that position for a few seconds and then, with the sunrise, it will stretch again, always slowly. In this way, you will relax your muscles and your mind at the same time.
15. Relaxation game: like a balloon
Among the relaxation games for children, one of the best known and most used is “Like a balloon”.
To carry it out, we will indicate to the child that he must act like a balloon that is, inflating himself with air and then letting it escape.
To do this, you must inspire very slowly until you feel your lungs full of air and feel your abdomen fill with air, as if it were a balloon. Afterwards, the child will slowly expel the air, slowly, like a balloon that deflates little by little.
This article is purely informative, in HealthProTips we do not have the faculty to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.