Calming Activities for Kids to Soothe Their Sensory Needs

Children are exposed to a constant barrage of stimuli, from bustling classrooms and increasing screen time to packed schedules and social pressures. Kids’ nervous systems are often in overdrive, so it’s no wonder many children struggle with managing their emotions and focusing their attention. This constant stimulation can lead to sensory overload, making it challenging for children to regulate their emotions and concentrate. The growing market for sensory toys reflects this increasing need for tools and strategies to help children find calm amidst the chaos. 

Calming activities and sensory stimuli can be especially helpful for neurodivergent children with autism, ADHD, or sensory processing differences. These activities give them safe, predictable ways to regulate their emotions, reduce overwhelm, and feel more in control of their environment. When kids can engage their senses in soothing ways, they can redirect their stress, making it easier to relax, focus, and learn.

Understanding Childhood Stress

Children can experience stress in various ways. Academic pressure, social challenges, family changes and even major world events can all affect little ones. Recognising these stressors is the first step in supporting children, alongside providing consistent routines and open communication to help ease the stress. 

Some common signs of stress in children can include:

• Irritability
• Difficulty sleeping
• Withdrawal from activities they once enjoyed
• Headaches
• Stomach aches

Stress triggers a physiological response in the body, releasing cortisol (the primary stress hormone), which can interfere with focus and concentration. Calming activities can equip children with the tools and techniques to manage stress. Watch as their ability to focus sharpens, their emotional resilience strengthens, and their overall well-being improves. 

Let’s explore some effective and soothing calming activities that can meet children’s diverse sensory needs. Many of these techniques can be easily incorporated into daily routines at home, in the classroom, or on the go. 

Simple Breathing Exercises

Simple breathing exercises can provide children with a readily available tool to manage anxiety and regain a sense of calm while on the go. Deep, controlled breathing activates the parasympathetic nervous system, which counteracts the stress response. Research shows that deep breathing can lower your heart rate and promote a sense of relaxation, even helping you sleep better. These techniques can empower children to self-regulate their emotional state and create a sense of calm.

Belly Breathing

Belly breathing, also known as diaphragmatic breathing, encourages deep, full breaths that fill the belly like a balloon. This technique helps to slow the heart rate, reduce muscle tension, and promote relaxation. Try this technique by asking your child to lie down and place a soft toy on their belly. Encourage them to breathe deeply, making the toy rise and fall with each breath. This visual aid helps children understand and practice this type of breathing.

Flower Breath & Bunny Breath

Flower Breath and Bunny Breath are engaging variations of deep breathing that incorporate playful imagery. Flower Breath involves inhaling deeply as if smelling a flower and exhaling slowly as if blowing out a candle. Bunny Breath uses three quick sniffs in and one long exhale. These techniques make breathing exercises fun and accessible for younger children. Try incorporating scented toys for a more tactile experience. These techniques can also be helpful during bedtime routines to promote relaxation and restful sleep.

Seated Breathwork

Let children find a comfortable seated position and focus on the natural rhythm of their breath. This simple yet powerful technique can be practised anywhere. Encourage children to close their eyes and notice the sensations of their breath entering and leaving their bodies. This calming activity can be incorporated into classroom routines to promote focus and concentration before starting a new task.

Sensory Activities

Children process sensory information differently, and some may be more sensitive to certain stimuli than others. About 60% of kids with ADHD have issues with sensory processing, as do about 70% of kids with autism. Understanding a child’s sensory needs is crucial for selecting appropriate calming activities. Some might seek intense sensory experiences, while others might be easily overwhelmed. A child who seeks intense sensory input might benefit from activities like swinging or jumping on a trampoline. In contrast, a child who is easily overstimulated might prefer quiet activities like reading or listening to calming music. 

Sensory Bins

Sensory bins filled with various materials like rice, beans, sand, or water beads offer a rich tactile experience that can be both calming and stimulating. They provide opportunities for exploration, creativity, and sensory regulation. Include scoops, cups, and small toys in the bin to encourage imaginative play and fine motor skill development. Check out our range of sand and water tables.

Slime & Play-Doh

Slime and Play Doh offer a satisfying tactile experience that can be incredibly calming for children. The act of kneading, stretching, and moulding these materials provides proprioceptive input, which helps regulate the nervous system and is very calming for those who are easily overwhelmed by sensory stimulation.

Drawing, Colouring & Painting

Drawing and colouring can be calming activities that allow children to express their emotions and process their experiences. The repetitive motions involved can be soothing and promote focus. Provide a variety of art supplies like crayons, markers, paint, and different types of paper to encourage creative expression. Journaling can be a valuable tool for older children to process their thoughts and emotions. Explore more creative activities for kids.

Mindful Movement

Movement is a powerful tool for regulating the nervous system and reducing stress. Physical activity releases endorphins, which have mood-boosting effects and can improve focus and concentration. Studies have shown that regular physical activity can even improve academic performance in children. Try incorporating these movement breaks into daily routines as a helpful way to break up screen time and encourage kids to release energy.

Gentle Stretches & Poses

Gentle stretches and yoga poses promote body awareness and relaxation. These movements help release muscle tension and encourage deep breathing. Introduce simple yoga poses to promote calmness and balance. Create a soothing playlist to support a calm and relaxing atmosphere. Discover more physical activities for kids.

Tuning into Physical Sensations

When kids pay attention to how their bodies feel, it helps them move in a more mindful and relaxed way. Noticing things like their breathing, how their feet touch the ground, or the stretch in their arms can bring a sense of calm and focus. Create a cosy and calming atmosphere with dim lighting and soft music to enhance the experience and allow kids to decompress. Fidget toys can fit into this by giving little hands something to squeeze, spin, or stretch, making it easier for kids to stay present and channel their energy in a soothing way.

Grounding Techniques

Grounding techniques involve connecting with the physical ground, such as walking barefoot on grass or sand. This can be incredibly calming and grounding for children. Encourage children to notice the sensations of the ground beneath their feet, as well as the temperature and texture. This practice can be incorporated into other nature activities, such as nature walks. Take a look at our range of outdoor toys to get kids outside.

Remember that each child is unique, and finding the right combination of calming activities may require some experimentation. Take a look at our full range of sensory toys, which can support these activities. 

Need more inspiration? Discover more fun and creative activities for kids.

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