Calming activities for kids: breathing and feelings
After school, before bed or in the middle of a meltdown: there are moments when nothing works anymore. Children with ADHD often feel emotions very strongly and need longer to calm down again. Words alone rarely do the trick.
The 4 activities in this area give the body something calming to do: slowly tracing a shape while breathing in rhythm, holding a pose for five breaths or acting out feelings without words while the other person guesses. They suit children from age 4 and take 2 to 6 minutes.
Most of them only need paper and a pencil or a bit of space. Practice the breathing activities in calm moments, then they work better later when things get stormy. As a fixed routine they fit well before homework or at the end of the day.
Here the activities do not get harder, they get slower. They do not replace advice or therapy. If meltdowns or big feelings weigh heavily on your family life, talk to your pediatrician.
Which age fits
- Preschool (ages 3 to 4)The activities here start at age 4. Younger kids still like to join in if you draw the shape for Shape Breathing large on a sheet and guide the finger together. Count the breaths out loud, which gives a rhythm.
- Kindergarten (age 5)Now kids can name their feelings better. Emotion Charades suits this age well because it shows feelings without words. Statue Poses and Calm Wall Tracing turn into small rituals, for example before dinner.
- Elementary school (ages 6 to 10)School-age kids also use the breathing activities on their own once they have done them together often enough. Before homework or a test, a short round is a good way to settle in. Older kids like inventing new poses or shapes.
The exercises
- 7Calm Wall TracingTrace the same shapes standing up, in rhythm with the breath.
- 10Shape BreathingTrace a shape with one finger and breathe along with it.
- 29Emotion CharadesFull instructions in the printable packAct out a feeling without words while the other guesses.
- 30Statue PosesFull instructions in the printable packHold simple poses for five calm breaths each.
Which activity when
| Situation | Matching activities |
|---|---|
| After school, when everything was too much | Statue Poses, Shape Breathing |
| Before bed, as a calm ritual | Shape Breathing, Calm Wall Tracing |
| When you want to talk about feelings without it getting heavy | Emotion Charades |
| Before homework, to settle in | Calm Wall Tracing, Shape Breathing |
Frequently asked questions
When do the calming activities work best?
In calm moments and as a fixed routine, for example before homework or bedtime. In the middle of a meltdown, closeness and time usually come first.
What age are they for?
From age 4. Younger children are often happy to join in when you do the activity together as a game.
How long does a calming activity take?
Only a few minutes. Short and regular beats long and rare, for example every evening at the same time. That way the activity becomes a fixed part of the day.
What if my child thinks breathing exercises are silly?
That is common. Let your child pick the shape or pose themselves or invent a new one. Pressure rarely works, having a say often works better.
Further reading
- How to praise a child: what to say instead of “good job”
- Think your child has ADHD? First steps for parents
- Breathing exercises for kids: three they will actually do
- Teaching kids about feelings: words, games and phrases
- House rules for kids: how to make family rules together
- Reward ideas for kids: 40 non-food rewards that cost little
- Frustration tolerance in kids: when losing feels huge
- Bedtime routine for kids: from playtime to lights out