Helping Children Calm Big Feelings

Managing big emotions is a challenge for young children, and it’s natural for them to feel overwhelmed at times. As parents and caregivers, we can play an important role in teaching children healthy ways to calm down. By offering simple, playful strategies, we give children tools they can carry with them as they grow — while also creating a calmer, more supportive environment at home and in care settings.

Breathing Exercises for Calm

One of the easiest and most effective ways to help children manage big feelings is through breathing. Breathing slowly tells the body and brain it’s safe to relax. Try making it fun with activities like the Stuffed Animal Ride, where a child places a toy on their belly and watches it rise and fall with each breath. The Snake Breath encourages children to take a deep breath and slowly hiss it out, while the Mountain Breath uses a child’s hand as a guide to trace each “mountain” finger up and down with inhales and exhales. These exercises turn calming into a game, making it easier for children to practice and remember.

Games That Refocus the Mind

Shifting attention can also help children reset when they’re overwhelmed. Simple activities like the Animal Alphabet (naming an animal for each letter) or the Story of the Day (retelling each step of the morning’s routine) encourage kids to concentrate on one task at a time. These focusing games quiet overactive thoughts and replace frustration with a sense of accomplishment.

Creating a Calming Space

Another useful strategy is to provide a calming space — a quiet corner with blankets, stuffed animals, or other comforting objects. Having a designated place to retreat gives children the security to work through emotions safely and at their own pace. Importantly, caregivers benefit from this practice too. Creating your own calming space or routine allows you to step away, breathe, and model self-care for children, showing them that everyone needs time to reset.

The Takeaway

Helping children manage big emotions doesn’t require elaborate tools — just consistent, simple practices that make calmness accessible. By teaching breathing techniques, offering focusing games, and creating safe spaces, caregivers can help children build emotional resilience while also supporting their own well-being. These small steps go a long way in creating a calmer, healthier environment for children and families.