3 Fun and Effective Relaxation Exercises for Children

Here are 3 short, easy-to-use relaxation exercises for children. They are specially adapted to three times of the day when a return to calm is important: homework, the end of the day (the famous evening tunnel) and bedtime. Playful and colorful, these exercises can be experienced as little games or as an introduction to a meditation session. Derived from body-psychological methods such as the Vittoz method, they enable you to rediscover - through conscious breathing, anchoring and receptivity - calm, concentration and appeasement when needed.

Gentle pre-sleep relaxation - from age 3

This body scan exercise allows children to return to their bodies, releasing tension to calm body and mind before bedtime.
La petite histoire de la plume also combines a visualization exercise to promote relaxation and mental release.

Course of the session:

Place the child on the bed. Invite him/her to close his/her eyes. The child's legs are uncrossed and the arms are placed alongside the body.

To begin and help the child enter the exercise, suggest that he starts by trying to hear his breathing. The slight sound the air makes when it enters through the nose or exits through the mouth.

Then ask the child to imagine a pretty feather. In his head, he chooses the shape and color. It can be big or small. In any case, it's very soft.

Explain that this imaginary feather is now going to caress each part of the child's body, one by one. Each time a part of the body is named, the child imagines the feather landing there.
Invite them to continue breathing deeply.

• Start at the top of the head, then move down the face, along the nose, cheeks, mouth and chin.
• The feather moves down the neck, then over the shoulder to the right arm. It runs down the arm, to the wrist and then to each finger.
• The feather can then fly up to land on the second shoulder and follow the same path down the left arm.
• The feather returns to the torso, makes a few turns on the stomach, then descends down the right leg to the toes. Then it begins its descent again on the left leg.

Depending on the child's age, name more or fewer body parts.

Finally, ask the child to take a few seconds to take in his or her sensations. How does he feel after this exercise? Did he "feel" the feather? On which parts of his body? Is his body heavier on the mattress?

Easy relaxation to restore calm at the end of the day - from age 6

The lumberjack exercise combines conscious breathing and tension release. It can easily be performed at any time of day, especially when  strong emotions need to be released or to calm excitement.

Exercise sequence:

The child stands with feet hip-width apart. His shoulders are low. He can take two or three breaths in this posture to help anchor himself.

Then, inhaling slowly, he raises both arms gently above his head, as if holding an imaginary axe with both hands and preparing to split a log.

On a powerful exhalation, he brings his arms down at once, as if splitting the log.

The exercise can be repeated several times. The child can let out a sound on the exhale to help release tension.

To finish, take the time to sit up straight, arms at your sides. Invite them to take in their sensations. How does he feel after this exercise? Are there any new sensations in his body compared to the start of the exercise? Which ones?

Rapid relaxation for better concentration before homework - from age 8

According to Roger Vittoz, the doctor behind the Vittoz Method, working on concentration helps develop memory, energy and self-confidence. With the fatigue and tensions of the day, children can find it increasingly difficult to focus their attention. That's why a relaxation exercise is so beneficial before starting homework.

Relaxation exercise that can be practiced sitting down:

The child sits on a chair, without leaning against the backrest. Both feet are flat on the floor. His hands are on either side of his body or resting on his knees.

Invite the child to shrug both shoulders at the same time as he inhales through his nose, then release them all at once as he sighs through his mouth.

This movement can be repeated several times.

Repeat, inviting the child to clench his fists as tightly as possible and his feet to the ground as he inhales. Hold for a few seconds. Then gently release on the exhale.

Repeat a second time.

Let the child embrace his or her body sensations.