One of the most helpful things we can do as parents is to support our children in exploring different calm down strategies that help our child notice, understand and regulate their emotions.

Practices such as deep breathing exercises, talking about emotions and family meditation are great strategies to help with emotional regulation. These practices should be done regularly and when the child is calm. Over time the child will begin to understand that they can use these tools to help manage their emotions in times of stress.

Emotional regulation is a skill the child and parent need to practice a lot and try many different techniques until the child becomes confident at coping with their own emotions. Taking a children’s yoga class is another great option to help teach our children to become more aware of their thoughts and feelings. Yoga can help the child through breathwork and mindfulness to regulate their emotions. Check out our schedule for all options for Children.

There are times however that we need a quick fix to calm our children, when the child is in the middle of a meltdown and refuses to listen. Have a look at some suggestions for quick ways to calm down below. Our information has been sourced from the links below. Go check out these websites for lots more suggestions. Listed below are our favourites. Happy reading.

Quick Ways to Calm Down

1. Take a deep breath

Here are some fun things to use to teach our children how to breath deep:

Things to use:

  • Bubbles

  • Feathers

  • Pinwheels

  • Stuffed animals

  • Dandelions

  • Deep breathing using shapes

Things to say:

  • Breathe IN like you are smelling a flower,

  • Breathe OUT like you are blowing out birthday candles

  • Arms up and breathe IN,

  • Arms down and breathe OUT

  • Pretend your belly is a balloon.

  • Breathe IN and make the balloon bigger,

  • then breathe OUT and make the balloon shrink.

2. Squeeze Something

  • Play dough

  • Clay

  • Silly putty

  • Your fists

  • Stress ball

3. Get a Cold Drink of Water

4. Grounding Technique: 54321 Coping Skill

How to do it:

This technique will take your child through their five senses to help remind them of the present. This is a calming technique that can help them through tough or stressful situations.

Take a deep belly breath to begin.

5 - LOOK: Look around for 5 things that you can see, and say them out loud. For example, you could say, I see the computer, I see the cup, I see the picture frame.

4 - FEEL: Pay attention to your body and think of 4 things that you can feel, and say them out loud. For example, you could say, I feel my feet warm in my socks, I feel the hair on the back of my neck, or I feel the pillow I am sitting on.

3 - LISTEN: Listen for 3 sounds. It could be the sound of traffic outside, the sound of typing or the sound of your tummy rumbling. Say the three things out loud.

2 - SMELL: Say two things you can smell. If you’re allowed to, it’s okay to move to another spot and sniff something. If you can’t smell anything at the moment or you can’t move, then name your 2 favorite smells.

1 - TASTE: Say one thing you can taste. It may be the toothpaste from brushing your teeth, or a mint from after lunch. If you can’t taste anything, then say your favorite thing to taste.

Take another deep belly breath to end.

5.Give yourself a hug – SQUEEZE TIGHT

6. Use Understanding and Supportive Language

Use the following phrases as a way to support your child, let them know that you’re going to support them and help them in any way that you can.

  • “I’m here for you”

  • “Talk to me and tell me what’s going on”

  • “How can I help?”

  • “Together, we can work on this. We’re a great team”

  • “I love you”

  • “Do you want a hug?”

7. Use Visuals

When a child is stressed and anxious, it’s harder to read and take in information. Visuals are easier.

Keep a set of calming cue cards, you can make your own.

  • Take several index cards or small pieces of cardstock

  • On each one, write or draw one coping skill

  • Hole punch the cards and place them on a keyring (to make them extra sturdy, you can laminate them)

  • Put them into the coping skills toolbox for easy access

Using visuals is a powerful way to help kids. When kids are overwhelmed, sometimes it’s hard for them to figure out what to do. By having cue cards, your child can have a visual reminder of what calms and relaxes them.

We hope these coping techniques were helpful. Check out the links above for more information and our website for children’s yoga classes.

Have a great week.

Staying active during pregnancy has many health benefits for expectant mothers and their babies. Health professionals recommend about 30min of daily exercise to help with fatigue, aches and pains. Walking and Prenatal yoga are excellent forms of exercise during pregnancy. They will help build strength & flexibility in the body which will be beneficial during birth and aid the healing process after birth.

Prenatal yoga is a wonderful form of exercise for expectant mothers. It helps prepare the body physically but also mentally. Prenatal yoga has specific yoga poses that are selected to help the ever changing pregnant form. Poses can build strength and offer relief from aches and pains. Prenatal yoga is focused around the breath and how to use the breath to relax and quiet anxiety or fears mothers may have about birth and beyond.

Prenatal yoga poses help empower expectant mothers. The poses will show how strong and amazing pregnant mothers are. Prenatal poses are tailored to make the pregnant body more comfortable. If you are a mother who has never practiced yoga, we recommend you take a prenatal class to see how it feels. Your body will thank you.

There are so many basic beneficial poses you may try at home. Here are our top 5. If these feel good in your body, take a look at our website to find out more about our classes and teachers. We have classes and teachers to suit everyone.

1) Wide Knee Child's Pose

Target areas: Belly, back and hips.

Benefits: Relieves the pressure of a growing belly, creates space in the hips, relieves back pain and helps lower stress and anxiety.

How to do it: Kneel on a yoga mat with your knees as wide as the mat, letting your hips lower to your heels and bring your big toes to touch.

If your hips do not touch your heels, place a cushion or bolster under your hips. Gently lay your chest down and let your forehead touch the mat.

If it doesn’t feel good with your head on the mat rest your head on stacked fists.

Extend your arms straight ahead of you with your palms resting flat on the ground if this feels good.

Take small swaying movements with your hips from side to side until you feel comfortable to sit in stillness.

Take 10 breaths here.

2) Seated Hip Rolls

Target Areas: hips & thighs

Benefits: Opens the hips and stretches the thighs to prepare the body for childbirth. In addition, this pose reduces overall body fatigue.

How to do: Sit on the floor cross legged. Lower your knees as far as feels comfortable. Don’t force them all the way down. Place blocks or rolled blankets under the thighs to offer support. Try to relax your thighs and hips as much as you can by focusing your breath to these areas.

Place your hands on your thighs or knees. Lean to the left and start to make small circles around your pelvis in a clockwise direction. Inhaling and exhaling as you go. Take it as slow or fast as you like.

If you feel you want to stretch out the upper body too, lower chest to the knees and circle around the pelvis, pausing at any tight areas for a couple of breaths.

Repeat on both sides for about 10 breaths or more.

3) Cat-Cow Pose

Target areas: back, belly, hips and shoulders.

Benefits: Relieves back and shoulder pain, reduces belly pressure and opens up the hips.

How to do it: Get on all fours making sure that your hands are under your shoulders and your knees are under your hips. Toes can be tucked or untucked.

Take an inhale breath, slowly lower your belly, raise your chest and lift your gaze to the sky.

Hold for a couple of breaths.

Exhale drop your gaze to the floor, press into your hands, arch your back and drop the tail bone. Your gaze will be to the floor or to your belly.

Alternate between the two poses as you inhale and exhale.

4) Yogic squat

Target areas: Lower back, hips and pelvis.

Benefits: This is one of the best poses if your hips are feeling tight or achy. It helps to open the pelvis and prepare it for birth.

How to do it: From standing have your feet as wide as your mat with toes pointing slightly outwards. Start to lower your hips about halfway to the floor. Rest your elbows here on your legs and stay for 10 breaths or more.

Alternatively, If it feels good drop the hips to full yogi squat, gently pressing your elbows on the inside of your knees to a prayer position.

If this feels too strenuous you can also try a supported yoga squat where you sit on a bolster or block. (see picture above)

Take 10 breaths here.

5) Standing & sitting side stretch

Target areas: Shoulders and upper back.

Benefits: Reduces back pain, improves upper body flexibility and reduces shoulder stiffness.

How to do it: Stand in mountain pose with your arms at your sides, feet can be hip distance apart. Raise your arms and interlace your fingers over your head with your index fingers pointing upwards.

Draw an invisible arch with your arms, extending them to your left side as far as feels comfortable while pushing your right hip in the opposite direction. Reach up and over with your arms while really rooting down with the right hip and foot.

Lift your arms back to center and stretch to the other direction, taking 3-5 breaths on each side

You can also try doing this pose while seated (see picture above).