For Professionals and Parents
Teaching kids to relax the muscles of their body and become aware of their breathing patterns has so many benefits. In the short term, these exercises can bring immediate relief from intense emotions by releasing muscle tension and excess energy, and by regulating oxygen levels and heart rate. In the longer term, the repeated practice of noticing the sensations of muscle tension versus relaxation, and of air moving through various parts of their bodies, can improve interoception.
Interoception is the ability to perceive sensations coming from inside the body. Well-developed interoception improves the ability to notice and interpret emotions in the moment as we experience them, because each emotion has an accompanying physiological reaction in the body. Being able to notice changes in heart rate, breathing patterns, and muscle tension gives clues to what emotion is being experienced. The earlier a sensation is noticed, the quicker the emotion is identified, and therefore the sooner an individual can do something to calm the emotion, such as using a strategy to alter that sensation, work with thought patterns, or use interpersonal connection. In essence, making the practice of progressive muscle relaxation a daily activity for children helps them to ride their daily emotional waves in the moment while also developing their longer-term emotional regulation skills.
Starting with deep breathing exercises prior to progressive muscle relaxation assists children to settle into position and bring their attention from the outside world into their bodies. The basis of any breathing exercise is to pause between the in-breath and out-breath, and for the out-breath to be slightly longer if possible. For example, encourage the child to breathe in for 3 counts, hold for 1 count, and breathe out for 4 counts. Once the child gets the hang of this after a few breaths, you can begin to introduce the idea of noticing the sensations in their belly as they breathe in and out. A deep breathing exercise can be used as a complete interoception practice on its own, spending time focusing on different parts of the body as the breath enters, remains, and then leaves the body. In combination with progressive muscle relaxation, noticing the breath serves as a consistent and predictable transition into the practice, as well as an ending to the practice.
When supporting children to progress through muscle relaxation exercises, draw attention to each muscle group or body part, noting the differences between tense muscles and relaxed muscles. Read each set of instructions slowly, using a calming tone in your voice and allowing time for them to notice their body sensations in each body part. Vary the script to fit the needs and interests of the child, for example, using language the child is familiar with and using different animals or activities as relevant. Highlight the words “tense” and “relax” when they are doing each action to act as a verbal cue in the future when trying to relax. At times during the exercise, make note that the feeling of “tightness” or “tension” is experienced during big emotions such as anger, worry, or upset, and feeling “relaxed” happens when we are calm. Be flexible with the pace and with the amount of support you provide if children are fidgety or hesitant, etc. For example, a parent can have a child on their lap while doing the exercise. If the child is very hesitant, a parent can do the exercises themselves at first and have the child feel their “tense” and “relaxed” muscles.
It is important to note that you would not teach a child any new skill while they are in a heightened emotional state. Also, while the child is developing the skill of interoception, the exercises may not initially serve the purpose of calming or relaxing them—in fact, it can be quite frustrating to learn and practice a new skill that is challenging! Therefore, set aside time to practice this exercise when the child is in a receptive state, and focus on effort and learning rather than getting it right or feeling calm.
