After a long day of learning, rushing between classes and socialising, kids and teens carry more mental and physical tension than parents realise. Once school is over, their minds may still be racing with thoughts about homework, friendships, or things they forgot to say or do. Helping them slow down and switch off is essential for emotional balance and focus at home.
Relaxation exercises are a gentle way to release built-up tension, especially for kids. Simple practices like deep breathing, light stretching, guided imagery, or quiet reflection help calm the nervous system and get the body into a more relaxed rhythm. These exercises don’t need much time or space. Just a few quiet minutes can make a big difference in how your child feels, behaves, and communicates after school.
When relaxation becomes part of a child’s daily routine, it teaches them to tune in to their feelings and take control of how they respond to stress. It improves sleep, sharpens concentration, and supports emotional regulation. For teens, especially, it gives them a moment to disconnect from screens and reconnect with themselves.
By encouraging these habits, you’re not only helping your child feel better in the moment but also giving them lifelong tools to manage stress in healthy, mindful ways.
School days can be mentally and emotionally exhausting. Between academics, peer pressure, and tight schedules, your child might come home feeling restless, overwhelmed or tired. The right relaxation exercises can help your child release stress and reset for the evening ahead. These calming techniques are easy, effective and can be made part of your child’s daily routine.
Ask your child to sit or lie down, place a hand on their belly and slowly breathe in through the nose, feeling their belly rise, then slowly breathe out through the mouth. Make sure to repeat this for 5-10 breaths. According to a study published in, Brain Sci. 2023, deep breathing lowers stress hormones, regulates heart rate and gives them a sense of control when everything feels too much.
Guide your child to tense and then release different muscle groups, starting from the feet and working up to the head. For example, ask them to squeeze their toes tightly for a few seconds, then relax. As per a research published in, Evid Based Complement Alternat Med. 2021, this helps release physical tension they may not even realise they’re holding, especially after a full day of sitting or carrying a schoolbag.
Use soft words to help your child imagine a peaceful place, a quiet beach, a green forest, or even their favourite holiday spot. Ask them to picture the colors, sounds, smells, and feelings. According to NITI Aayog, visualization can help shift their focus from school worries to something comforting and safe.
Simple stretches, like touching toes, reaching up to the sky, or gently twisting the spine, release physical tension and improve blood circulation. Ask your child to stretch slowly while breathing deeply. According to a study published in J Health Psychol. 2023 it’s a great way to transition from a long day of mental activity to a relaxed evening.
Give your child a coloring book or blank sheet and let them draw or color without rules or expectations. Focusing on patterns, colors, and movement helps kids calm their busy minds and feel relaxed. As per a study published in, Behav Sci (Basel) 2018, it’s a great way to encourage creativity while they quietly process emotions.
Play soft instrumental music or nature sounds in a quiet room and ask kids to lie down or sit comfortably and listen for a few minutes. Research conducted by Children (Basel). 2019, states that the slow rhythms help calm breathing and heart rate and help kids transition from school stress to the comfort of being at home.
Ask your child to pick any object around them, like a plant, a soft toy, or a pencil, and observe it for a minute. What do they see? How does it feel? What shape is it? As per a study conducted in Cogn Behav Pract. 2015 suggested that mini mindfulness practice sharpens focus and quiets the mind by anchoring attention in the present moment.
Introduce a couple of simple poses like child’s pose, butterfly stretch, or legs up the wall. These gentle movements release tension and quiet the body. Practicing them with slow breathing helps your child reconnect with their body after being in a classroom or on a screen.
Give your child a notebook to write freely or note three things they enjoyed today. Journaling helps to process thoughts and emotions, and a short gratitude list shifts their focus to the positive. According to UNICEF, it’s an excellent way for kids to unwind before evening activities or bedtime.
Having a peaceful after-school routine can work wonders for your child’s mood, focus, and emotional balance. With just a few minutes of quiet, intentional relaxation, your child learns to manage stress gently and confidently, skills that will serve them not just today but for years to come.