Family Relaxation Techniques

Life gets busy — and sometimes stressful — for kids and adults alike. Just a few minutes a day of relaxation can make a difference. Breathing exercises, mindfulness and regular check-ins can reduce anxiety, improve focus and help the whole family feel more connected.

A recent study conducted by Stanford University found that cyclic sighing — a breathing exercise that emphasizes long exhalations — can lower stress hormones, and that families who practice these types of calming techniques together report better communication and fewer emotional outbursts. You don’t need a lot of time or special tools for this exercise, just a few moments and a bit of intention.

Here are some easy, effective ways to bring relaxation into your family routine:

• Family Check-Ins — Set aside time each day to ask, “How are you feeling today?” Keep it simple and judgment-free. Even just naming an emotion helps kids feel heard and teaches them it’s okay to talk about feelings.
• Breathe Together — Teach your child cyclic sighing or another calming breath exercise like “box breathing”: inhale for 4 counts, hold for 4, exhale for 4, hold for 4. You can do this together in the car, before homework, or even during a tough moment. Practicing regularly helps them remember it when they’re stressed at school or with friends.
• Stretch It Out — You don’t have to be a yoga pro! Just five minutes of light stretching or guided yoga can calm the body and quiet the mind. Make it part of your bedtime wind-down.
• Create Relaxation Reminders — Place sticky notes around the house with messages like “Take a breath” or “Check in with yourself.” You can also use tools like a feeling thermometer to help kids better visualize and verbalize their emotions. These little reminders can help kids learn to manage their own emotions, even when you’re not around.

Stress is inevitable, but you can give your family the tools to manage it together. Practicing these simple techniques not only builds emotional strength but can also help you grow closer as a family.