Mindfulness For Kids: How To Help Kids Regulate Emotions

Last Updated on February 19, 2021 by Michele Tripple

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This post is sponsored by ParentEducate.com. All opinions are my own. 

Finding ways to help kids regulate their emotions can be difficult, but using mindfulness for kids activities and techniques can help your kids with their emotions appropriately. 

How to help kids regulate their emotions

The other day I fixed a bowl of cereal for one of my kids to eat for breakfast. We were trying to rush to get ready and so I decided I could give him a quick brush of the hair to save time while eating. 

Well, my plan backfired on me. He had a fit and pushed his bowl away from him spilling milk and cereal all over the place and him. He began screaming and growling at me and then spreading the milk everywhere out of anger. You could say he might struggle with regulating his emotions. 

I decided it was time to try mindfulness for kids techniques with my children to help them with the emotions they struggle with the most — thankfully, ParentEducate.com (my new go-to provider for online, research-based parenting courses) was there to help.

Mindfulness for kids

We all know there are times when our children feel big emotions and sometimes get overwhelmed. These emotions can be excitement, anger, sadness, and even happiness. Through mindfulness exercises, you can help teach your child ways they can calm themselves in situations that are overwhelming and frustrating to them. 

What is mindfulness

The definition of mindfulness is a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment. 

Mindfulness involves different breathing techniques, guided imagery, and different activities to help relax the body and mind to help reduce stress. 

Through ParentEducate.com’s online Mindfulness Activities for Families course, I was able to learn that mindfulness is a great way to help teach your child to manage their big emotions. The course was brief (only 20-30 minutes) but packed with detail — and because it was online I was able to learn at my own pace.

I was also able to learn some great mindfulness activities to teach my kids so they can learn how to accept and manage their emotions and not become overwhelmed with them! 

Mindfulness activities 

These mindfulness activities are a great tool to help your kids learn to regulate their feelings at any time that they are struggling. 

Finding A Quiet Place

A place that is quiet when things feel overwhelming for children is important. A quiet place where they can be alone to think and regroup their emotions. 

Teach them that this is not a punishment. It is simply a place for them to take a pause. As you teach them to take a pause in between their emotions and reactions you are providing your child a valuable lesson in mindfulness.

Breathing Exercises

In the Mindfulness Activities for Families course ParentEducate.com teaches that breathing is a vital tool for self-regulating. 

There are several breathing exercises that you can do with your child to help them start learning how to use breathing exercises to increase their ability to use mindfulness to calm down.

  • Blow Bubbles- have your child practice a deep inhale and then slowly exhale as they blow bubbles. 
  • Pinwheel- grab a pinwheel and have them deeply inhale and then exhale on a Pinwheel and focus on keeping it spinning. 
  • Dragon Fire Breaths- Your child can imagine they are a fire-breathing dragon that needs to produce several short breaths of fire. As they inhale and exhale they are learning how to practice their breathing techniques. 

As your child learns how to control their breathing you can gently ask them to take a few deep breaths when they feel overwhelmed. Through practicing this mindfulness activity, they can learn how to manage their emotions better themselves.  


Yoga is another valuable tool for mindfulness for kids. 

Yoga has different postures and breathing exercises that help encourage their imagination and creativity. Not only that, but it helps improve self-esteem and balance. Yoga is also a great way to improve their listening skills and is also a calming mindfulness activity that helps reduce stress. 


Mediation isn’t just for adults. Through meditation, kids can help bring themselves into the present moment and focus on what is happening right now. 

Teaching your child when they feel overwhelmed with emotions to focus their mind on their breathing, a sound, or an object in the room can really help calm their mind. 

There are great benefits that come with mediation. Meditation can help your child know what to do with the emotions they feel. As you and your child meditate together they can improve their concentration as well as reduce their stress levels. 


No matter what age your child is journaling is a great way to practice mindfulness. Through journaling it allows your child to take time to reflect and focus on their feelings and thoughts. If they can not write yet they can do this by drawing a photo of their day. 

Use journal prompts for kids to give them something to draw or write about if they are at a loss of what to journal about. 

Mindful minute

Practicing mindfulness doesn’t have to take a lot of time. Just a minute a day can be beneficial to your kids. Teach your kids to turn one minute a day into their mindful minute. 

As we have begun using these mindfulness tools for kids in our home we have seen actionable steps they are now taking on their own to regulate their emotions. As we continue to utilize these skills I have no doubt that they will be able to manage their emotions better throughout their life. 

Learn more about Mindfulness Activities for Families

ParentEducate.com is a great resource for parents who are looking to learn from an ever-growing library of 50+ online research-based courses. The courses are on an online platform that is self-paced and packed with lots of great information, videos, and extra resources for parents. The courses are available 24/7 and can be started and stopped at any time which allows families to conveniently learn new skills and information they are seeking on their parenting journey. 

I highly recommend the Mindfulness Activities for Families course from ParentEducate.com. This course taught me so much about ways I can practice mindfulness within my own house. I really enjoyed the videos that were included which helped me become more educated on ways to bring mindfulness into my own home.  My favorite was the video included in the course called 7 Yoga Poses Parents and Kids Can Do in 5 minutes or less. This video was so helpful and gave me the resources I needed to help bring mindfulness into my life as well as my own kids. 

You too can benefit from ParentEducate.com. Check them out and see what information you can learn to raise happy, healthy children through their short courses they have available online. 
What mindfulness activities do you do with your kids? Share in the comments! And be sure to sign-up for ParentEducate.com’s free seven-day trial to get more activity recommendations + access to their course library!

20 thoughts on “Mindfulness For Kids: How To Help Kids Regulate Emotions”

  1. This is a great resource. I understand how important it is to help our children manage their emotions. I am no expert so I appreciate resources like this. Can’t wait to start doing mindfulness activities with my daughter. Thank you for sharing.

  2. Great post! Our 2 year old will get overwhelmed with emotion especially when she is tired. We do breathing exercises kind of like the dragon breathing one. We roll our tongues and blow out of them.


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