3 Yoga Tools to Help Elementary-Aged Kids Self-Regulate
“Stop yelling!” and “stay still!” fly out of my mouth as a mom of two way more than it should. In my rational mind, I know that kids have a physiological need to move, speak, connect, and get comfortable wherever they are. And I need to release some of my need for control sometimes. Don’t get me wrong, we all need to ensure safety, but also show kids how they can use their bodies to regulate their energy.
Sometimes that’s providing space to be loud and run. Sometimes we can specifically show them techniques to feel calm if they want to, or need to. And, being a yoga teacher, I love using breath and movement tools with my kids and kids in my yoga classes. All of these are great for kids 3-10.
We’re all trying to self-regulate. Even our young children.
Let’s give everyone a break and some tools to try.
Heart and Tummy Breathing
Place one hand on your heart and one on your tummy. Look down and watch your chest and tummy move forward with an inhale and back in with an exhale. Repeat for 3-4 breaths, maybe more depending on attention span.
Sometimes I ask the child if they want to breathe with me, and then tell them to copy what I do. This gives them the option to say “no.” And if we are aiming to give the child bodily autonomy, we have to honor this. It’s fine to continue demonstrating and feeling the benefits for yourself. Maybe the child will join in. Or maybe they needed that moment to assert their independence. Let’s make space for that as well.
Butterfly Hug
Place one hand on each shoulder. Double tap one shoulder at a time, alternating back and forth. This can be done sitting, standing or reclining. Some kids like to close their eyes. Some open their eyes and focus intently.
Inviting your child to try different options can help them feel in control in a moment where they may have felt out of control.
Blowing Out the Candles followed by Bee Breath
Hold up your fingers pretending they are birthday candles for the age the child is or will be turning next (or let them choose if they need some control). Let the child blow out the candles. Model if they don’t understand right away. Repeat a few times to help slow breathing. You can also show how you can blow the candles out for a long time (extending the exhale).
Transition to a buzzing bee breath. Take a big inhale and “bzzz” through your teeth as you exhale. Extend the exhale. You might pretend to fly around to different flowers or like a bee or create a little waddle dance as you buzz around.
Maybe Avoid…
You know your child, but you might want to avoid pressuring your child to try any of the yoga tools. They are becoming experts in their own body and will start to regulate themselves when supported with tools and age-appropriate choices. Trust the process and the child as much as you can.
Please let me know if you try any of these and how it goes! I love hearing what creative ways kids and adults use these tools.
