Kids have a lot of activities each day. From morning til night, they spend their time watch television, do some school activity or household chore, read books, interact with others, follow instructions or play with toys or video games.
Even though their activities may seem simple or easy, kids also get tired, feel upset or feel stressed or get overwhelmed. So yes, they also need to learn how to pause and let their young minds and bodies relax.
What is relaxation?
According to the psychologydictionary, relaxation is defined as the "state
of being relaxed. Refreshment of mind and body; reduction in intensity
of tension or vigor; musculature returning to an inactive state after
contraction."
Kids, with all their agility, enthusiasm, and energy, still needs to pause and relax. They also need to refresh their young minds and bodies. They need to relax in order to regain their strength.
Here are 6 simple relaxation techniques for kids!
1.
Breathing Exercise
Have you ever seen your kids when they feel stressed or
scared? When faced with something stressful, some kids freeze or some cry.
Other kids turn pale and some turn bright red. You can even hear their hearts
beat faster and their breathing becomes more and more shallow. These are the
natural reactions of their young body.
Basically, deep breathing helps the body to get more oxygen into
the bloodstream and also helps the heart to slow down. It also lowers the blood
pressure and helps the body to calm down.
It is very important for our kids to learn and practice breathing exercises. It will help them adapt a good relaxation technique. It will also help them cope up with problems in a positive way.
So how can we teach our kids deep breathing?
If it is your first time to teach your kids deep breathing, you can use a feather or a pinwheel.
First, let
your kid stand straight and hold the feather near the mouth. Then, let your kid inhale then hold it and count 1 - 2 - 3. Then
slowly, let your kid exhale, blowing the the feather gently. Let your kid repeat this
again at least 5 times.
For more breathing tricks for kids, you may also read this!
https://imperfectfamilies.com/how-to-teach-your-child-to-take-a-deep-breath/
2. Happy Walk
According to a recent research study, a 10-minute bout of brisk walking can improve mood state.
When kids walk, their muscles, such as the hamstrings, the erector muscles of the spine and the hip muscles move and stretch. Walking also helps loosens their young muscles and joints and relaxes their entire body.
Walking also gives kids a sense of independence while satisfying their curiosity. And with every step they take, kids feel more connected with their surrounding and feel more calmness.
Walk. Walk. Walk.
Let your kids take a walk. A walk to the park or around the front yard. A walk across the street and just find bugs. A walk around the garden and let your kids smell the roses or look for butterflies.
Walking, as they,
is good for the soul. It simply lifts the spirits up.
3. Music and Movement
You put your right foot in
You take your right foot out
You put your right foot in
And you shake it all about
You do the hokey pokey
And you turn yourself around
That's what it's all about!
Who would ever forget this song? I remember when I used to teach grade-schoolers in the language academy, young students get really stressed in learning English. I heard a 6-year old student say, "Teacher I am too tired to speak" or another who would just hide his face on his book and pretend to sleep. So one time, I used this song and I told them that we are just going to sing and dance for that day since it was Friday. We sang this song and I noticed they were having fun moving their bodies with the song and laughed in following the movements. Soon everybody was having fun and we ended the song in giggles. After that song, they seemed more relaxed and comfortable in class.
According to Maria Rodriguez-Ayllon,
"Young people who exercise more have lower levels of depression, stress and psychological
distress, and higher levels of positive self-image, life satisfaction and
psychological well-being."
When the pandemic started, our kids spend most of their time at home. Unlike before, they cannot just go out to play. Their lives became more and more sedentary. With this, they are glued in their seats and watch television or play video games. How can we ever encourage them to move their bodies?
One of the ways to encourage our kids to exercise is to use music videos. Seeing other kids move and dance with popular music can draw them to exercise.
Kids just love to move it, move it!
For some zumba videos for kids, check this out!
https://www.youtube.com/watch?v=ymigWt5TOV8
4. Visualization
Hospitals can be really frightening for kids. The sight of people in white, medical equipment and syringe can be stressful for a 7-year-old kid. That is how my son felt at that time. I held his hand and I can feel his small hand trembling and his hear was really beating so fast in spite of my calm voice and warm hug. He was only 7 and he needed to undergo surgery in a few hours.
With a happy voice, I asked him what his favorite movie and he said "Toy Story." We talked about Woody and Buzz Lightyear. So I told him to imagine that he was watching his favorite TV program and hold on to that thought. He looked a little more relaxed after that.
A child's imagination is very important. It helps them cope up with stressful activities. When we let them visualize a favorite cartoon character, a favorite vacation place, a favorite friend, or favorite food, it helps them think of happy and positive thoughts.
Through visualization, we let them focus their mind and energy into one particular thing, person or event that gives them a positive feeling. And when kids get that positive feeling, the body then relaxes.
5. Yoga for Kids
A thousand of years ago, a relaxation technique which involves movement, meditation and breathing technique surfaced in India. This was known as Yoga which was derived from the Sanskrit root "Yuj" which meant "to join" or "to unite."
Yoga is believed to unite the mind, body and spirit of a person and generally promotes mental and physical well-being.
Nowadays, more and more people practice Yoga and reap its benefits. Kids can also get a lot of benefits from yoga!
To start with, Yoga helps kids about self-awareness and mindfulness. It also improves kids how to focus and improve concentration skills. Through Yoga, kids utilize the various part of the body in a smooth and well-controlled manner. These movements also further enhance kids' flexibility and strength. Yoga also improves mood and affect.
Here are some easy yoga poses for kids:
Image source: https://tr.pinterest.com/pin/245375879685136395/
For more ideas or information about Yoga for kids, just click these sites:
https://www.facebook.com/KidsOneYoga/?ref=page_internal
6. Playing an Instrument
Primarily, playing musical instrument cultivates love for music and enhance musical abilities. But do you know, playing an instrument is also a good relaxation technique?
Playing instruments help kids calm their nerves. This also let them focus on making music rather than focus on their problem. In addition, as kids play their instruments, it lowers their stress hormone and make them feel relaxed.
Some instruments like woodwind instruments let kids practice deep breathing which I have mentioned earlier is a good relaxation technique. In playing drums, kids use their hands, feet and a lot of muscles which also becomes some kind of good exercise as well.
As kids run their fingers on the guitar strings or piano keys, they tend to forget about their stressor or problem which helps their heartbeat and blood pressure to a healthier level.
Creating their music with instruments also pave way for self-expression. Whether they want to create soft or loud music, slow or fast rhythm, they can express how they feel.
If you are thinking of using this technique but you don't have an idea how to help your kid get the instrument for them, read this!
As
parents, we need to remind our kids about the
importance of relaxation and
how it affects their
physical and mental health.
We also need to show
them that
it is AS IMPORTANT as being active and playing
and should be
part of their self-care.
Lastly, we need to guide them always and
let them choose to adapt relaxation techniques
that are HEALTHY
and POSITIVE .
