Monday, April 15, 2024

Chill Skills For KS2

by Mark Warner
0 comment
Ages: 7-11
Marneta Viegas

Here are some ideas to help KS2 children stay relaxed:

1) Tension/Relaxation
Imagine you are holding something precious, and you don’t want to let go. Clench your hands as tight as you can, and then relax them. Repeat this exercise.

Benefits: self-awareness and encourages children to understand the difference between tension and relaxation

2) Shoulder and Scalp Massage
Give your head and neck a massage. Rub, pat, stroke and tap your scalp with your fingers. Massage one shoulder with the opposite hand.

Benefits: improves circulation stimulates the lymphatic system, helps relax muscles and calms the nerves

3) Floating Tongue
Hold your tongue in your mouth for as long as you can without letting it touch any part of your mouth. Now, clench your jaw tight and relax it slowly. Let your tongue and jaw completely relax.

Benefits: decreases muscle tension and mental tension

4) Long Breaths
Take in a deep breath, put your lips together to make a small O and let out a soft, slow and steady breath. Repeat three times.

Benefits: helps calm the nerves and allows fresh oxygen to the system

5) Deep Breaths
Take in a deep breath for a count of four. As you breathe in, breathe right into the stomach and try to keep your shoulders down. Hold for a count of four and breathe out for a count of eight. Repeat this four times.

Benefits: develops concentration and clarity

6) Rock
Sit down in a kneeling position, with your hands placed firmly on your knees. Keep your back and arms as straight as you can. Imagine you are a rock standing totally still in the sea. Feel the cool sea water swirling around the bottom part of you. It feels so cool and refreshing. Take in a deep breath of fresh sea air, and breathe out. Each time you breathe in and out, feel your whole body becoming calm and still.

Benefits: it brings rest to the mind and aids digestion and sleep.

7) Happy Place
Close your eyes and think of a peaceful and relaxing scene. Try to imagine all the small details. What can you see? What can you hear? What can you feel? See yourself completely peaceful, content and happy and safe. Stay in this place for as long as you wish. Now, put your thumb and first finger together. Hold it for 10 seconds. This is an anchor, and whenever you need to get back to your safe, happy place, you simply have to hold your thumb and first thing together tightly and let your mind drift back to your Happy place and let the peaceful, content feelings wash over you again.

Benefits: encourages imagination, healthy mind and helps children manage worries

8) Affirmation
Repeat to yourself I am relaxed, calm and peaceful, I am relaxed, calm and peaceful, I am relaxed, calm and peaceful.

Benefits: develops self-esteem and motivation

9) Squeeze and Relax
Take in a deep breath, and as you breathe in, squeeze all the muscles in your body. Now, breathe out and relax all the muscles in your body. You can try this exercise by going around the body and squeezing each limb separately. Squeeze your face into a tight ball and release. Pull your shoulders up and release, pull your tummy in and release, squeeze your arms against your body and release, squeeze your legs together and release, squeeze your toes together and release. As you release, feel all the tension melting away.

Benefits: increases self-awareness and decreases anxiety and tension

10) Big Balloon
Close your eyes, be very still and imagine that you are holding a big balloon. It is very light. It feels very smooth. The balloon is in your favourite colour. Now hold the bottom of your balloon, and feel the balloon gently rising into the sky. Each time you breathe in and out, you gently glide further and further into the warm summer sky. The deeper your breath is, the further you can travel. Enjoy this feeling of weightlessness. Enjoy the feeling of being completely free. Your body feels weightless and free, and your mind feels totally free.

Benefits: improves concentration, reduces stress and mental tension

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