The best relaxation techniques for children by age

The best relaxation techniques for children by age

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There are many different relaxation techniques that parents can apply at home with their children. Surely if you think some or many come to mind. You may even have put them into practice in times of great stress or even panic. Children, as well as parents, also need to relax. In a society like ours, being able to relax is necessary to preserve our well-being both inside and outside the home.

Relaxation methods are not only good and work for adults, but also for children they are excellent to achieve:

  • improve the quality of your learning
  • increase sleep quality
  • prevent asthma attack
  • overcome shyness
  • promote concentration
  • lower anxiety level
  • stop tics
  • eliminate stuttering

There are few benefits, right? On our site we summarize which are the best techniques to help children relax according to their age.

We have all had to deal as parents with a tired and angry child, or with a child who panics when he has to speak in public or a very nervous child. A psychologist friend once told me that the breathing technique is the best to deal with the stress of parents and children. There I began to try other techniques that at home have helped us a lot. I explain which are the best according to the age of the child.

- Babies from 0 to 3 years old
At this age, the child's participation is less, so we must accompany him during the process.

Shantala Massage: It is about stimulating, relaxing and helping you sleep through touch. It is important to perform these massages at a time when the baby is calmer, never in the middle of a tantrum. We can play soft music, check that the room temperature is comfortable, and use vegetable oils. This massage originates from India, is known as Shantala massage and is performed on the feet, legs, stomach, chest, arms, hands and back.

Boat of calm: when the child enters the stage of tantrums, around the age of 2 we can create a boat of calm or peace. When the child shakes it, he will be able to observe how the glitter moves uncontrollably, like him when he is angry. When the glitter begins to fall to the bottom, the nervousness passes and the child manages to relax.

- Children from 3 to 7 years old
The child's participation will be more active in early childhood. At this stage we can put into practice two infallible techniques:

Balloon technique: we ask the child to imagine that it is a balloon. You have to breathe in very deeply until you completely fill your lungs and not another drop of air enters. Then you have to exhale the air very slowly. You have to repeat this exercise several times. An ideal technique for children with ADHD.

Turtle technique: the child has to assume that it is this animal. He will place himself face down on the ground and we will tell him that the sun is about to set and the turtle has to sleep, for this he has to shrink his legs and arms little by little, very slowly, until he puts them under his back, which will be the shell. of the turtle. Later we will tell him that it is daylight again and the turtle has to travel, therefore it has to take out legs and arms again very slowly.

- Ant: the child has to become very very small and move his legs and arms as if he were an ant. When you are doing this, we ask you to relax your muscles and gradually become another anima.

We must help them during the different techniques and tell them what to do. These exercises are based on ensuring good breathing that can calm the child and relax his muscles.

- Children from 7 to 9 years old
They are children who already have more control of their body and their emotions, so we can add more complex relaxation techniques for children.

- Mindfulness: at this stage children can already understand some attitudes of meditation, and the practice can be proposed in silence, or with some guided meditation audio. It is important, in any case, to accompany them in formal meditation. For them we sit on the floor, in silence, we can put some guided audio and we pay attention to what happens around us when we decide to be still.

- Mandalas: children already manage fine motor skills so a great activity to do is to paint mandalas. It helps to promote concentration, helps to control the body, develops patience and lowers the level of stress and anxiety. We just have to print some mandalas and let the child be creative when coloring them.

- Rag doll: we ask the child to imagine that he is a robot and move as such. After a minute we tell him to imagine that he is a rag doll and represent how his arms, legs and trunk relax. We must collaborate with him and try to lift his arm or his leg that is no longer rigid but made of cloth.

- Children from 9 to 12 years old
At this age we can continue to help them practice breathing techniques to relax, which are easy to practice before an exam without anyone noticing it or in situations that alter them, and we also propose the Jacobson's progressive muscle relaxation technique. It is one of the most effective, if we also teach the child to practice it constantly, he will be able to eliminate tension and stress.

We ask the child to sit down and spread his hands on his knees. You should start doing relaxation sequences with different parts of the body.

1- You have to close your hands tightly until you feel tension and hold it for 10 seconds, then gently relax.

2- Shoulders: shrug the shoulders up to the ears and release little by little.

3- Neck: the chest is brought to the chin and then relaxed.

4- Mouth: open the mouth and extend the tongue, then relax.

5- Breathing: breathe in deeply for a few seconds and expire very slowly.

6- Back: lean the back forward, maintain the position and recover.

7- Feet: the fingers are stretched as if we wanted to stand on tiptoe, we hold and regain position.

- Decreases anxiety in children

- Solves sleep disorders in children and improves the quality of it

- Improves the welfare state of children

- Helps reduce muscle tension

- Improves the ability to concentrate and memory

- Promotes the control of emotions, especially in children with outbursts of anger and aggressiveness

You can read more articles similar to The best relaxation techniques for children by age, in the On-site Learning category.

Video: 4-7-8 Breathing Exercise to alleviate Anxiety and Stress for Teens and Adults (February 2023).