COVID-19: Relaxation Techniques for Children

Tuesday 24 March 2020
School closings, sick friends and family members, isolation at home – these and other factors can cause anxiety and stress for children during this COVID-19 outbreak.  As a child rights-based organisation, we’re sharing these drama-based relaxation exercises. 

Join your child in trying the Lazy Cat, the Turtle, the Lemon or all of these relaxation activities! You can Download a PDF version to guide you. 

Getting Started
  • Find a quiet space away from distractions.
  • If you're trying these exercises with a child or a group of children, make sure your instructions are clear and engaging.
  • You don't have to do them all. Keep an eye on how long the children are engaged and try again another time.

Flower and Candle

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  • This is a simple exercise that encourages deep breathing – a way to relax.

    Pretend you have a nice smelling flower in one hand and a slow burning candle in the other.

  • Breathe in slowly through your nose as you smell the flower.
  • Breathe out slowly through your mouth as you blow out the candle.
  • Repeat a few times.

Lemon

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This exercise releases muscle tension. Pretend you have a lemon in your hand.

  • Reach up to the tree and pick a lemon with each hand.
  • Squeeze the lemons hard to get all the juice out – squeeze, squeeze, squeeze.
  • Throw the lemons on the floor and relax your hands.
  • Then repeat, until you have enough juice for a glass of lemonade!
  • After your last squeeze and throw, shake out your hands to relax!

Lazy Cat

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This exercise releases muscle tension.

Pretend you are a lazy cat that just woke up from a lovely long nap.

  • Have a big yawn.
  • And a meow.
  • Now stretch out your arms, legs and back – slowly like a cat – and relax. 


Feather/Statue

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This exercise releases muscle tension.

Pretend you are a feather floating through the air for about ten seconds.

  • Suddenly you freeze and transform into a statue. Don’t move!
  • Then slowly relax as you transform back into the floating feather again.
  • Repeat, making sure to finish as a floaty feather in a relaxed state.

Stress Balls


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This exercise releases muscle tension and massages your hands.

Make your own stress ball(s) by filling balloons with dry lentils or rice.

  • Take the ball(s) in one or both hands and squeeze and release.
  • Experiment with squeezing the ball. Find a way that is right for you, adjusting the speed, pressure, and timing of your squeezes to whatever way you like.

Turtle

This exercise releases muscle tension.

Pretend you are a turtle going for a slow, relaxed turtle walk.

  • Oh no, it’s started to rain!
  • Curl up tight under your shell for about ten seconds.
  • The sun’s out again, so come out of your shell and return to your relaxing walk.
  • Repeat a few times, making sure to finish with a walk so that your body is relaxed.
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ENDS

For more information or to set up interviews contact: Sibusiso Khasa on 073 449 6871or SKhasa@savethechildren.org.za  

About: Save the Children believes every child deserves a future. In South Africa and around the world, we give children a healthy start in life, the opportunity to learn and protection from harm. We do whatever it takes for children – every day and in times of crisis – transforming their lives and the future we share.

Note to the Editor: If children are affected, we’ve got something to say. Our team of experts are available for comments, interviews and information.