Relaxation exercises for children

The 5 Best Relaxation Techniques for Children

1. Breathe Deeply and Relax – with Children's Yoga

More than 400 years ago, the ancient Indians already knew that breathing and body exercises (asanas) in combination with meditation lead to a better body awareness. The body is relaxed in yoga through stretching and stress is breathed away by deep breaths. This allows energies to flow more freely.

Yoga with Children in Classes or at Home

Find out, whether yoga classes for children are offered in your area. But you can also find relaxation together at home, in a familiar and calm environment, with small, flowing exercises.

Yoga in kindergarten

Yoga also providesrelaxation in kindergarten. Educators who have experience with yoga can try simple yoga exercises with the children and playfully integrate them into the daycare routine.

Entspannungsübungen für Kinder | Junge Mutter macht Yoga Hund Asana-Pose

Yoga exercise "Little Dog"

The first position is the tabletop (on all fours): Press the palms firmly onto the floor. Now pull the navel inward toward the spine.

The bottom pushes up toward the sky with straightened legs. Breathe, hold for a few seconds and relax.

Tip: Do the exercises together with your child and repeat them a few times. It's fun, your child can copy more easily and the parent-child bond is naturally strengthened.

2. Loosen Up with Progressive Muscle Relaxation

Restlessness, stress and anxiety can cause muscles to tense up – not only in adults but also in children. To counteract this, Edmund Jacobsen 1920 relaxation exercises for children developed.

The exercises are a alternation between tension and relaxation of different muscles – this lowers heart rate and blood pressure. Thoughts and feelings calm down. In addition, through sensing and re-sensing increases body awareness.

Children can practice progressive muscle relaxation from as early as 5 years old playfully under the guidance of adults.

Entspannungsübungen für Kinder | Frau sitzt mit kleinem Mädchen im Lotussitz

Relaxation exercise for children:

Your child sits comfortably on a chair or cross-legged on the floor.
The hands rest loosely on the thighs.
Now first clench the left hand into a fist – hold the tension for 10 seconds.
Then open the hand and leave it relaxed for 30 seconds.
Repeat the exercise with the right hand.
Encourage your child to consciously notice the feeling of relaxation and feel the difference compared to before.

3. Deep Relaxation through Autogenic Training for Children

Autogenic training and relaxing guided imagery are a wonderful way to create relaxation at home or in daycare. Children love to immerse themselves in stories and imaginations. Get creative and find proven tips specifically for children.

Warmth exercise (10 to 15 minutes):

Create a relaxed atmosphere – either seated or lying down – perhaps even with soft relaxation music. At the start, take a deep breath in and out. Let your child mentally travel to a warm place through your words: "You feel calm and relaxed. You are on a warm, white beach. The sun is shining on your body. Your skin becomes pleasantly warm; you first feel the rays on your arms, then on your legs... You feel calm and relaxed."

Tip: On the internet or in bookstores, there is already a wide selection of specialist books on autogenic training for children. Guided courses in your area help reinforce the exercises even more.

4. Playful Relaxation with Coloring Books

Entspannungsübungen für Kinder | Mutter, die Zeit mit ihren Kindern verbringt

Does your child love to paint, craft and be creative? Then coloring books are just the thing! It is so much fun, to fill pictures and shapes with favorite colors. In the process you can wonderfully dive into the colorful world and relax

. If soft music or a nice audiobook is playing in the background, you can really relax.Our tip: Is just coloring too boring for you? Then grab a coloring and sticker book

. There you can jazz up your colored pictures with colorful stickers.

5. Relaxation in Everyday Life through Lovely Rituals

A shared rhythm and personal rituals provide relaxation for young and old. These rituals can be very simple, the main thing is that mom and dad are right in the middle and fully involved.:
Cuddling in the arms
Evening reading in bed
Listening to music and meditative dancing around the room
Feel-good day with lots of cuddles and a fun face mask

Shared leisurely breakfast on the weekendVerkrümel tip: The HABA relaxation cave

Entspannungsübungen für Kinder | Mädchen mit Pinguin Overall zieht sich in Kuschelhöhle zurück

. A cave for retreating, recharging and daydreaming.
perfect for relaxing and being by oneself
deliberately gentle natural tone to counter sensory overload
loops for string lights
foldable dome with zipper

5 tips for relaxation in everyday life with children

Entspannungsübungen für Kinder | Vater mit zwei kleinen Kindern tanzt zu Hause

Protect your children from excessive stress. It doesn't have to be music lessons, sports club and arts program all at once.

Ensure free playtime. Give your child time to develop freely and also simply be creative at home or outdoors.

Create a retreat space for your child: A cozy play tent, a small hideaway or a simple curtain creates a quiet place where your child can withdraw and calm down.

Avoid too much screen time: Even if children seem calm as soon as they sit in front of the TV or tablet: digital media can quickly cause overstimulation in children. Therefore limit media time to the recommended amounts for your child's age.

Exchange ideas with other parents and get proven relaxation tips that also work wonders in other families.

Read on