Easy Yoga Tricks to Calm Kids’ Nervous System

Kids Yoga

Feb 1

Children’s nervous systems are sensitive, fast-moving, and easily overwhelmed. Big emotions, transitions, noise, tiredness, or too much stimulation can quickly tip them into stress or agitation.

The good news?

A few simple yoga-based tricks can help children regulate their nervous system almost instantly, without needing long explanations, perfect silence, or a yoga mat.

At Yogi Beans, a leader in kids’ yoga and wellness, we see every day how these simple practices help children feel safer, calmer, and more connected. And because our mission is to share the magic of yoga with as many children as possible, we’re sharing them with you today.

These practices work best when offered as playful invitations, not as tools to “fix” a child. Think of them as ways to help kids come back to their body, their breath, and a sense of safety.

Breathing exercises to calm children’s nervous system

Breathing is one of the fastest ways to calm the nervous system, for kids and adults alike. Keep it light, visual, and fun.

A. Balloon Breathing

Invite your child to place one hand on their belly and imagine a balloon resting inside.

As they inhale through the nose, the balloon slowly fills and rises.
As they exhale through the mouth, the balloon gently deflates. You can invite your child to make a long, soft “schhhhh…” sound, letting the belly empty completely.

This slow, deep breathing sends a message of safety to the nervous system, helping the body soften and settle.

If your child has a stuffed animal nearby, they can place it on their belly and watch it rise and fall, imagining they’re helping their little companion relax too.

❤️ Best for: anxiety, restlessness, before sleep

B. Lion’s Breath

This one is perfect for releasing frustration or big emotions.

Invite your child to take a deep breath in through the nose.
As they exhale through the mouth, encourage them to open wide, stick out the tongue, and make a strong “haa” sound.
Let the face relax afterward, noticing how the body feels once the breath has been released.

You can make it playful by imagining you’re both lions letting out a big, freeing roar.

❤️ Best for: anger, tension, emotional overload

2. Yoga practices to help your children relax.

Simple postures that bring the body closer to the ground help children feel supported and contained.

A. Legs against the wall

This posture has a deeply calming effect on the nervous system and helps the body unwind after a busy or stimulating day :

Invite your child to lie down on their back and gently rest their legs up against a wall, couch, or bed.
Arms can relax by the sides, palms facing up, or resting on the belly.
Encourage slow, natural breathing and a moment of stillness.

❤️ Best for: overstimulation, fatigue, before bedtime

B. Child Pose

Child’s Pose is well known for creating a deep sense of comfort and safety, allowing emotions to soften and settle naturally. Here is how to guide it:

From hands and knees, invite your child to slowly sit back onto their heels. The forehead can rest on the floor, a cushion, or folded arms.
You can describe it as “becoming a small, safe ball.”

❤️ Best for: emotional overwhelm, need for comfort

B. Butterfly

Butterfly, or Baddha Konasana, helps calm the body while keeping the mind gently awake and present.

Invite your child to sit down and bring the soles of the feet together, letting the knees gently open to the sides.
Encourage slow, relaxed movements of the legs, like butterfly wings softly opening and closing. Breathing can stay calm and natural.

You can add slow breathing or a calming story while holding the pose.

❤️ Best for: calming the body while staying alert

C. Shaking to Uttanasana

This combination of movements helps release built-up tension and brings a feeling of grounding and calm.

Invite your child to stand and gently shake the body (arms, legs, hands, and shoulders).

Let the shaking be free and playful, releasing any extra energy.

Then slowly invite them to fold forward, letting the head and arms hang down toward the floor.

❤️ Best for: agitation, stress, transitions

3. Yoga Tools

A. Essential oils or flowers

It’s no myth that essential oils can gently bring us back to the present moment, sometimes even transporting us to a place that feels calm and familiar. A soothing scent can quickly help the nervous system relax and feel safe.

Choose a gentle, child-friendly essential oil, such as lavender, orange, or chamomile.
Invite your child to smell it softly from a distance or from a cotton ball.
Always ask if the scent feels pleasant and comforting.

While certain scents are especially supportive in specific moments (lavender or chamomile for calming, for example), don’t hesitate to invite your child to smell real flowers too. Not only does this bring them fully into the present moment, it also deepens their connection with nature and can spark a quiet sense of wonder.

❤️ Best for: anxiety, stress

B. Using your 5 senses

This simple practice helps bring attention back to the here and now, offering grounding and reassurance when emotions feel big.

Invite your child to gently connect with the present moment by exploring their senses :

You can gently guide your child to notice something they can see : a color they like, a shape, or an animal.
Something they can touch, such as a texture or the feeling of the ground beneath them.
Something they can hear, like a passing car or a bird.
Something they can smell, noticing any scent in the air.
And finally, something they can taste, perhaps the lingering taste of the last thing they ate.

❤️ Best for: anxiety, panic, emotional shutdown

A Gentle Reminder

These yoga tricks are not meant to control children’s emotions ; but to support their natural ability to self-regulate.

The most important ingredient isn’t the technique itself, but the presence and calm energy of the adult offering it.

Small moments, practiced regularly, can make a big difference.

If you’re a teacher or a parent wanting to bring yoga more regularly into children’s lives, explore our different offerings, from kids’ yoga books to kids’ yoga courses. Everything is designed to support you gently and confidently on this journey.