The best relaxation exercises with children
Tips, tricks & exercises to give your little ones more peace and serenity
Relaxation exercises for children are important – especially in a world full of stimuli, hectic pace and information overload. That’s why children also need special relaxation techniques to help them switch off internally. Relaxation exercises can help children to reduce stress, improve concentration and find a sense of calm and balance. Here are some effective relaxation exercises and approaches that are especially suitable for children.
Why relaxation exercises are important for children
Children are often under pressure, whether from school demands, extracurricular activities or the fast pace of everyday life. Relaxation exercises help them to reduce this stress, improve concentration and promote general well-being. They offer a way to find inner peace and better adapt to life’s challenges.
Relaxation stories for children
Relaxation stories are a wonderful way to put children in a relaxed and peaceful mood. These stories stimulate the imagination and help children to leave the stresses of everyday life behind.
1. The journey into the enchanted forest
A relaxing story can help your children to calm down and use their imagination to relieve stress. Let the child lie comfortably and close their eyes. Tell a story about an enchanted forest that they dream themselves into. Describe the peaceful surroundings and the friendly animals that live there – as elaborately as you can to stimulate the child’s visual imagination.
2. The warm ray of sunshine
This story lets your children feel how a warm ray of sunshine floods their bodies and relieves all tension. Start at the feet and slowly move upwards as you describe how the warming and calming effect of the sunbeam feels like a cozy, warm comforter.
Autogenic training with children
Autogenic training is a proven method of relaxation and can also be used successfully with children. Autogenic training with children helps to relax the body and calm the mind. This technique can be easily integrated into everyday life and offers a quick and effective way to relax.
❤️ 1. Gravity exercise
Let the child sit or lie down comfortably. Let them imagine that their arms and legs are getting very heavy. Slowly repeat the words: “My arms and legs are very heavy.” Repeat the exercise several times, alternating the different parts of the body.
❤️ 2. Heat exercise
Similar to the heaviness exercise, the child imagines that their arms, legs or other body parts are getting warm. Repeat: “My arms and legs are nice and warm.” Repeat the exercise several times, alternating the different parts of the body.
Autogenic falling asleep for children
Autogenic training for children can also help your children to fall asleep more easily. These techniques promote relaxation before bedtime and help to end the day calmly.
1. Sleep exercise
Let your child lie in bed and imagine how heavy and tired they are. Repeat: “My eyes are very heavy, my body is very tired.” Repeat the exercise several times, alternating the different parts of the body.
2. The calm river
The child imagines floating on a raft in a calm river and being gently lulled to sleep by the current. Describe the peaceful movement and the calm surroundings to help the child imagine.
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Relaxation games for children
Relaxation games are ideal for calming your children down in a fun way. These games promote concentration and help children to relax and focus. Here are some effective and popular relaxation games that you can try out with your children.
1. The silent fox 🦊
A game in which children learn to sit still and observe. The “quiet fox” sits very still and quietly while the other children try to be just as quiet. The aim is to remain quiet for as long as possible without moving or speaking. This game promotes self-discipline and mindfulness.
2. The flying feather 🪶
Let your children blow a feather into the air and watch it slowly float to the ground. The task is to keep the feather in the air for as long as possible by gently blowing on it. This game improves breath control and concentration and has a calming effect.
Relaxation for toddlers
Even the youngest children can benefit from relaxation exercises. In the first few years of life, children experience many new impressions and are constantly learning, which can sometimes be overwhelming. Relaxation exercises offer a valuable opportunity to help them calm down and find inner serenity. It is important to integrate these exercises into everyday life in a playful and loving way to create a relaxed atmosphere.
1. Massage
Gentle massages can help toddlers to relax. Gently massage your child’s arms, legs and back using circular movements. This can not only relieve physical tension, but also create a deep emotional connection and promote your child’s well-being.
2. Songs and melodies
Sing soothing songs or play soft music to relax your toddler. The rhythm and melody can have a calming effect. Your child can relax and enjoy the music, which helps them to calm down.
3. Calming rituals
Create regular rituals that help your toddler to relax. This could be a fixed evening routine where you read a book together, give a short massage or simply cuddle. Such rituals provide structure and security, which are conducive to your toddler’s relaxation.
Relaxation in kindergarten
Relaxation exercises in kindergarten offer many benefits. They help children to become more aware of their bodies and find a sense of inner peace. Through regular relaxation sessions, children can learn to concentrate better and deal with stressful situations more calmly. In addition, such exercises promote social interaction, as they are often carried out in groups and help the children to show consideration for each other and calm down together.
1. The butterfly 🦋
Children sit on the floor, place the soles of their feet together and move their knees like the wings of a butterfly. This exercise is both relaxing and a gentle stretch. It promotes flexibility and helps the children to focus on their bodies.
2. Balloon breathing 🎈
The children place their hands on their stomachs and imagine they are blowing up a balloon. When they breathe in, their stomach rises, and when they breathe out, it lowers. This exercise helps to consciously perceive and relax breathing. It can easily be integrated into the daily routine, for example after an active playtime or before lunch.
3. The turtle 🐢
The children retreat into their “shell” like a turtle by curling up and closing their eyes. This exercise helps them to calm down and clear their heads. It can also be used as a short break between different activities in everyday kindergarten life.
Relaxation for children in elementary school
In elementary school, children are often faced with new challenges and a full timetable. Relaxation exercises can help them to relax and concentrate better. These exercises are easy to do and can be integrated into the classroom to give children a short break from the stress of school.
1. The tree 🌳
A simple exercise in which the children stand and imagine they are trees with strong roots and a calm, stable trunk. This promotes balance and inner peace. The children imagine that they are firmly connected to the ground, which helps them to center themselves and find their balance.
2. The cloud journey ☁️
Have the children sit or lie down comfortably and close their eyes. Tell a story in which they imagine they are floating on a soft cloud in the sky. Describe the cloud and the calm surroundings. This visualization exercise helps the children to use their imagination and put themselves in a relaxed mood.
3. Hand breathing 🤲🏼
In this exercise, the children trace the outline of their hand with their finger while breathing in and out deeply. Start at the thumb and breathe in as the finger goes up and breathe out as the finger goes down. Repeat this for each finger. This exercise is easy to do and helps to slow down and control breathing.
Relaxation for young people
Adolescents are often under considerable pressure to perform and emotional stress, whether due to the demands of school, social interactions or personal challenges. Relaxation exercises can help them to cope better with these pressures, find inner peace and strengthen their self-awareness. Here are some effective methods to help teenagers relax.
1. Progressive muscle relaxation 🌀
This method involves tensing and then relaxing various muscle groups. Start at the feet and work your way up. Let the young people tense their muscles, hold them and then release them to feel the relaxation. This exercise can reduce tension and strengthen body awareness.
2. Meditation to fall asleep 🛌
A simple meditation technique in which teenagers concentrate on their breathing and relax helps to calm the mind and ease the transition to sleep. They can concentrate on breathing in and out slowly and possibly listen to calming music or nature sounds in the background.
3. Mindfulness ✨
Mindfulness can help children and young people to focus on the present moment and observe their thoughts and feelings without judgment. A simple exercise is conscious breathing: sit comfortably, close your eyes and concentrate on your breathing. Feel the air flowing through your lungs and out again.
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Relaxation education
Relaxation education includes various techniques and methods to teach your children and young people how to relax. It aims to give them the tools they need to cope with stress and find inner peace. Specific exercises from the areas of breathing, muscle relaxation and mental techniques are used.
Relaxation education is particularly valuable in educational and childcare facilities such as kindergartens and schools. Through regular relaxation exercises, children can learn to calm themselves down and cope better with stressful situations. This not only promotes individual well-being, but also contributes to a positive and harmonious classroom atmosphere.
Practical applications of relaxation education
- In kindergarten: Simple relaxation games and short breathing exercises can be regularly integrated into the daily routine. Stories and visualizations help the little ones to use their imagination and relax.
- In elementary school: Short relaxation breaks between lessons can improve pupils’ ability to concentrate and their learning behavior. Progressive muscle relaxation and breathing exercises are particularly effective here.
- For young people: Relaxation and meditation exercises can help young people to cope better with exam stress and the challenges of everyday life. Regular relaxation exercises promote self-awareness and help to develop healthy stress management.
