Mindfulness Techniques for Children: Simple Ways to Reduce Stress
Image by Lina Trochez @lmtrochezz on Unsplash
Children today face a world that moves fast. Between school, extracurricular activities, friendships, and the constant presence of digital media, young minds can easily become overwhelmed. Stress isn’t just something that affects adults—kids feel it too. The good news is that mindfulness can help.
Mindfulness is the practice of being present in the moment, and for children, this skill can be a game-changer. It helps them develop emotional awareness, manage anxiety, and build resilience. Mindfulness techniques don’t need to be complex or time-consuming; in fact, the simpler, the better. When woven into daily life, these strategies can make a meaningful difference in how children experience and respond to stress.
Breathing Exercises: A Simple but Powerful Tool
Teaching children to focus on their breath is one of the easiest ways to introduce mindfulness. Deep breathing activates the parasympathetic nervous system, which helps calm the body and mind. Here are two easy breathing exercises children can try:
Balloon Breaths: Ask your child to imagine they have a balloon in their belly. As they inhale deeply through their nose, they fill the balloon. As they slowly exhale through their mouth, they let the balloon shrink. This visualisation helps them connect with their breath.
Five-Finger Breathing: Have your child trace the fingers of one hand with the other. As they move up a finger, they take a slow breath in. As they move down, they breathe out. This combines movement with breath awareness, reinforcing focus and calmness.
Mindful Movement: Engaging the Body to Calm the Mind
Children are naturally active, and mindfulness doesn’t always have to involve sitting still. Movement-based mindfulness activities help children release energy while learning to regulate their emotions.
Animal Walks: Ask your child to walk like different animals—slow like a turtle, graceful like a cat, or strong like an elephant. Encourage them to focus on how their body feels as they move.
Yoga for Kids: Simple poses like the “tree pose” (standing on one leg with arms stretched up) or “downward dog” (forming an inverted ‘V’ shape) can help children feel grounded. Even just a few minutes of stretching with deep breaths can work wonders.
Engaging the Senses: Connecting to the Present Moment
Mindfulness is about being aware of the here and now. Using the senses helps children tune into their environment and break the cycle of anxious thoughts.
The Five Senses Game: Ask your child to name five things they can see, four they can touch, three they can hear, two they can smell, and one they can taste. This activity redirects their focus away from stress and onto their surroundings.
Mindful Eating: Encourage children to eat a piece of fruit or a snack slowly, paying attention to its texture, smell, and taste. This simple practice fosters an appreciation for the moment and helps with self-regulation.
Mindful Listening: Finding Calm in Sound
Sound can be a powerful way to anchor attention and slow down racing thoughts.
Listening to Nature: Have your child sit quietly outside and identify as many sounds as possible—birds chirping, leaves rustling, distant traffic. This activity sharpens awareness and promotes relaxation.
Bell or Chime Listening: Strike a chime or ring a bell and ask your child to listen closely until they can no longer hear the sound. This exercise teaches patience and focus while providing a moment of stillness.
Gratitude Practice: Shifting Perspective
Encouraging gratitude helps children focus on positive aspects of their lives, which in turn reduces stress and builds emotional resilience.
Gratitude Jar: Keep a jar where children can drop in notes about things they’re grateful for each day. Reading these notes during tough times can shift their mindset.
Three Good Things: Before bed, ask your child to name three good things that happened that day. This habit fosters a positive outlook and encourages reflection.
Creating a Mindfulness Routine
Consistency is key when it comes to mindfulness. Integrating these techniques into daily life can make them second nature. Consider setting aside a few minutes each day—perhaps in the morning, after school, or before bed—to practise mindfulness together. Leading by example also helps; when children see adults engaging in mindfulness, they’re more likely to adopt the practice themselves.
Mindfulness won’t eliminate stress, but it provides children with the tools they need to navigate challenges with greater ease. By making mindfulness a regular part of their routine, we give children a lifelong skill that supports emotional well-being and resilience.
Authors: Brodi Killen, Stephanie Mace and Samantha Pearce
Educational and Developmental Psychologists and Counselling Psychologist - With You Allied Health Directors