9 Relaxation Techniques to Help Kids and Teens Unwind After School

Written by Tarishi Shrivastava | June 4, 2025

Introduction

Relaxation techniques for kids can help ease the mental and physical tension that builds up after a busy day of classes, homework, socializing, and screen time. Children and teens may come home feeling restless or overwhelmed, with their minds still racing about schoolwork, friendships, or unfinished tasks. Simple activities such as deep breathing, gentle stretching, visualization, or quiet reflection can help them slow down and settle into a calmer evening routine.

These exercises need very little time or space, making them easy to practise at home. When relaxation becomes a regular habit, children can learn to notice their feelings and respond to everyday stress more calmly. For teens, a short wind-down routine can also provide a useful break from screens and busy schedules. Starting with just a few quiet minutes can make relaxation feel simple rather than like another task on their daily list.

9 Simple Relaxation Exercises to Help Kids and Teens Unwind After School

School days can leave children feeling mentally and emotionally tired. These simple calming exercises can help them release tension and transition into a more relaxed evening.

Deep Belly Breathing

Ask your child to sit or lie comfortably and place one hand on their belly. Have them slowly breathe in through their nose as the belly rises, then breathe out gently through the mouth. Repeat for 5–10 breaths.

According to a study published in Brain Sciences in 2023, deep breathing can influence stress responses and heart rate, helping children feel more settled when they are overwhelmed.

Progressive Muscle Relaxation

Guide your child to tense and release different muscle groups, beginning with the feet and gradually moving towards the head. For example, ask them to squeeze their toes for a few seconds and then relax them.

Research published in Evidence-Based Complementary and Alternative Medicine in 2021 suggests that progressive muscle relaxation can help reduce physical tension. It can be especially useful after a long day of sitting, studying, or carrying a schoolbag.

Visualization

Help your child imagine a peaceful place such as a quiet beach, green forest, favourite holiday spot, or another comforting setting. Encourage them to picture its colours, sounds, smells, and surroundings.

The NITI Aayog reference provided in the source material links visualization with shifting attention towards calming imagery, making it a simple activity to try after a stressful school day.

Gentle Stretching

Simple movements such as reaching towards the sky, touching the toes, or gently twisting the body can help children release physical tension. Encourage slow movements while maintaining relaxed breathing.

According to a study published in J Health Psychol. 2023, a gentle stretching session can also help children transition from a busy school day into a calmer evening while keeping movement light and comfortable.

Mindful Coloring or Drawing

Give your child a coloring book or a blank sheet and let them draw without rules or expectations. Focusing on colours, patterns, and movement can provide a quiet opportunity for creative expression.

A study published in Behavioral Sciences in 2018 explored art-making and its relationship with emotional expression and well-being. Letting children choose what they want to draw can make the activity more enjoyable.

Listen to Calming Music

Play soft instrumental music or gentle nature sounds while your child sits or lies comfortably. Encourage them to listen quietly for a few minutes and notice the different sounds.

Research published in Children in 2019 suggests that music-based activities can support relaxation and emotional well-being. A calm playlist can become a simple signal that the school day is winding down.

Mindful Movement and Observation

Ask your child to choose an everyday object, such as a plant, pencil, or soft toy, and observe it for about a minute. Ask simple questions: What shape is it? What does it feel like? What details can you notice?

Research published in Cognitive and Behavioral Practice in 2015 discussed brief mindfulness practices that anchor attention in the present moment. This makes observation a simple way to practise mindful attention.

Yoga Poses for Relaxation

Try gentle poses such as Child’s Pose, Butterfly Stretch, or Legs-Up-the-Wall. Encourage your child to move slowly and pair each pose with comfortable breathing.

These simple movements can provide a quiet transition after school, particularly when children have spent several hours sitting in class or using screens.

Quiet Journaling or Gratitude List

Give your child a notebook where they can write freely, draw, or list three things they enjoyed that day. Older children and teens can also write about something that made them feel worried and how they handled it.

The UNICEF reference provided in the source material highlights journaling and gratitude practices as useful ways for children to reflect and unwind. Keep the activity optional and avoid correcting what they write.

How to Build a Simple After-School Relaxation Routine

You don't need to use all nine exercises every day. Choose two or three activities that your child enjoys and create a simple 10–15-minute wind-down routine after school.

For example, start with 5 minutes of deep breathing, follow it with gentle stretching, and finish with calming music or quiet drawing. On another day, your child could choose visualization and journaling instead.

Let children have some control over the routine by choosing their preferred activities. Keeping the routine flexible can prevent relaxation from feeling like another school task while still making it a familiar part of the day.

Conclusion

A peaceful after-school routine can support your child's mood, focus, and emotional balance. A few minutes of intentional relaxation can help children learn healthy ways to respond to everyday stress while giving teens a much-needed break from busy schedules and screens.

Let your child choose a technique they enjoy so the habit feels natural and easy to maintain. Start with just one exercise this week, and gradually build a calming routine that works for your family.