self-regulation

Thanksgiving Mindfulness Activity

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Turkey exercise for a mindful thanksgiving

Having a mindful Thanksgiving is so important, but have you ever considered HOW to achieve Thanksgiving mindfulness during a time when abundance is everywhere? Today, we have a few tips on holiday mindfulness, but also a great turkey exercise. This Thanksgiving deep breathing exercise is a tool to use when the overwhelming feelings of a big holiday event can overcome emotions and behaviors. Add this turkey activity to your Thanksgiving occupational therapy plans.

Thanksgiving Mindfulness

This time of year, being mindful is a huge part of the gratitude of Thanksgiving. This Thanksgiving Mindfulness activity doubles as a deep breathing coping strategy but also is helpful in teaching kids to be mindful during a time of year when the holidays can get the best of them.

A few weeks ago, you may have seen a Pumpkin deep breathing exercise on The OT Toolbox. This mindfulness strategy is inline with that coping tool. Use it to talk to the kids about mindfulness or as a sensory strategy.

You can also use this activity along with our Thanksgiving tree to work on mindset and gratitude.

Thanksgiving mindfulness activity with deep breathing exercise to use as a coping strategy with kids.

During the time of year when signs of a feast is everywhere (from a family get together to a feast in the classroom), it can be easy to become overwhelmed by tensions, boundaries of others, and even the over-abundance.

For our kiddos with sensory needs, we see this play out in emotions, behavioral meltdowns, and sensory regulation needs.  

However, for ALL of us, sometimes having an open mind and mindful strategies can support a complex season. 

Mindfulness for kids can be a creative way to address common concerns with attention, self-regulation, self-awareness, coping skills, and concentration.

Mindfulness activities can be a way for kids to be more present in the moment, and more aware of themselves in every situation, including in the home, in the classroom, and while performing everyday activities.

With the turkey exercise below, we use a few areas of mindful attention:

  • Deep breathing
  • Coloring (if using the coloring page)

Deep breathing exercises can improve a child’s attention, emotional regulation through mindful attention to Breath Control. 

Breathing exercises are a coping tool to support relaxation by attentive breathing. When focused breathing occurs with breath control to inhale a deep, diaphragmatic breathing strategy, and then held for a moment to hold the breath at full capacity, there are many calming benefits, which can slow a racing mind. This relaxation breathing is a breath control mechanism.

Mindfulness Strategies for Big Holidays

There are many ways to incorporate mindfulness into holidays like Thanksgiving or Christmas. You can still honor the spirit of Thanksgiving or other big holidays even when overwhelm and a racing mind are at play.

Here are some of our favorite mindfulness tools for holidays:

  • Fun Mindfulness activities for kids–  creative mindfulness exercises that can help kids feel better, reduce stress, address anxiety, and have a greater awareness of their body and mind. Mindfulness activities for kids can be used as a self-regulation tool or a coping strategy. 
  • Go for a quick walk to add movement, heavy work through the body, and the opportunity to take a few deep breaths.
  • Make a list of things you are grateful for. Use that gratitude to pray, give thanks, or use in gratitude meditation.
  • Talk about gratitude with kids. This Bear Says Thanks activity is a great hands-on activity for this lesson.
  • Take a walk in nature and practice gratitude while walking
  • Talk about gratitude. You don’t need to save thankfulness for the Thanksgiving table. Talk about the things you are thankful for each day.
  • Consider mindful eating during big meals or family meals.
  • Winter Theme Mindfulness Activities–  Use these tips for mindfulness in the classroom and creative mindfulness exercises with a winter theme. 
  • Mindfulness Videos on YouTube– Use these YouTube videos to help kids pay attention and responding to input from the world around us, including emotionally and cognitively. 
  • Make gratitude and mindfulness a habit. 
  • Adding a quick morning meditation can help with overall wellbeing.
  • Hug your friends and family. Did you know there are benefits to giving and receiving hugs? Not only do they offer proprioceptive input through deep pressure, but they can be very calming.

Turkey Exercise for Mindfulness

This mindfulness activity is a fun one for kids this time of year. Like our pumpkin deep breathing exercise, we used a visual graphic of a turkey paired with directions to breathe deeply as a sensory coping strategy. Use the turkey deep breathing activity to teach kids mindfulness and awareness.

Use the printable along with these free Thankful Turkey Templates for hands-on play.

What better activity is there for Thanksgiving and the season of gratitude?

  • Kids can use this Thanksgiving mindfulness activity to wind down after a busy day, cope with sensory overload, and be more aware of things they can express gratitude for.
  • Use the printable turkey exercise as a breathing tool during the chaos of a family dinner.
  • Use this Thanksgiving themed mindfulness tool to address sensory issues such as sensory overload. It’s a great way to add a mini-sensory break into busy days filled with family and festivities. Simply taking a few moments to add deep breathing exercises can help with feelings of overwhelming sensory overload and add the calming moment a child might need.
  • It works for kids of all ages, too…take a few moments with your kiddos to step back, breathe deeply, and express gratitude or awareness.

It’s a great way to introduce mindfulness to children with a visual representation of the deep breathing strategy and awareness of the world around them.

Ok, so how does this work? Let’s try this mindfulness meditation task!

How to Use this Turkey Exercise for Mindfulness

Print off the turkey exercise by entering your email address into the form below. This resource is also available in our OT Toolbox Member’s Club, on the Thanksgiving Therapy Theme page.

  1. Use the visual graphic to follow the arrows as you take deep breaths in and out.
  2. Pair the deep breathing with thoughts of things that you are thankful for with each breath.
  3. For each feather on the turkey, you will concentrate on one thing, person, or aspect that you are thankful for. Maybe it’s a warm house. Maybe you are thankful for the sun shining outside. Maybe it’s a frantic house filled with family and friends. Maybe it’s a job that pays the bills.

Thinking about whatever it is that you are grateful for is a simple way to pair the benefits of slow deep breaths with intentional thoughts.

Use the Thanksgiving mindfulness with kids as a group or individually. You can set this up in several ways. Ask them fist to list out some things they are thankful for. Then, quietly say an item with each breath break.

Use the Turkey Deep Breathing Exercise in a Group

This exercise is a great addition to group gratitude activities.

As a mindfulness group activity, use the turkey graphic and explain that they will be pairing deep breathing with a focus on gratitude. Come up with a list of things the group is thankful for and as you work through he deep breathing exercise, the children in the group can focus on things that they are thankful for personally.

Or, you could invite the child to think in their head about some things they are thankful for and then with each breath in, they intentionally concentrate on that thing/person/idea.

Adding the deep breathing exercise with intentional thoughts makes this a Thanksgiving Mindfulness activity that can be so helpful for kids (and adults) of all ages!

Thanksgiving mindfulness activity for kids

Thanksgiving Exercise for Deep Breathing

When focusing on gratitude and mindfulness during the Thanksgiving holiday, having an exercise with a turkey theme is a fun way to support self-regulation needs.

If you include this Thanksgiving exercise with gratitude and mindful breathing, it’s a great sensory tool, especially when worries or overthinking is happening. Gratitude and mindfulness can be powerful coping tools for anxiety by helping individuals shift their focus from negative thoughts and worries to more positive and present-moment experiences.

Pair this Thanksgiving exercise with gratitude by asking the user to think of things they are thankful for as they complete each breathing exercise.

This can help the user because mindful breathing and gratitude helps us to be present in the moment, promotes relaxation, and supports emotional regulation.

Free Thanksgiving Mindfulness Exercise

You can print off a version of this turkey exercise deep breathing tool. Enter your email address into the form below. The OT Toolbox Member’s Club members can access this resource inside our Member’s Club on the Thanksgiving Therapy Theme page.

Free Thanksgiving Mindfulness Turkey Exercise

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    Colleen Beck, OTR/L has been an occupational therapist since 2000, working in school-based, hand therapy, outpatient peds, EI, and SNF. Colleen created The OT Toolbox to inspire therapists, teachers, and parents with easy and fun tools to help children thrive. Read her story about going from an OT making $3/hour (after paying for kids’ childcare) to a full-time OT resource creator for millions of readers. Want to collaborate? Send an email to contact@theottoolbox.com.

    Self Regulation Strategies

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    Self-regulation is a crucial skill that influences a child’s ability to manage emotions, behavior, and attention. As occupational therapy practitioners, professionals working with kids with emotional and behavioral needs, teachers, and parents, understanding effective strategies to support children in developing self-regulation skills is essential.

    This blog post explores evidence-based approaches for therapists working with children on their caseloads, offers insights for teachers in the classroom, and provides practical tips for parents to implement at home.

    image of a face breathing in and arrow pointing to the brain and the body

    What is a self regulation Strategy?

    Self-regulation strategies refer to techniques and behaviors individuals use to manage their own emotions, thoughts, and behaviors in order to achieve specific goals or respond adaptively to different situations. These strategies empower individuals to stay focused, control impulses, and navigate challenges effectively.

    Developing self-regulation is often challenging for many children and even adults. Throughout the day, individuals face various situations demanding a keen awareness of themselves and others, coupled with the ability to exercise self-control.

    Self-regulation involves managing, sustaining, and adjusting one’s arousal levels, emotions, and behaviors. It hinges on impulse control, working memory, and the general capacity to keep oneself in check. The process of experiencing emotions, understanding desires, and making decisions based on these concepts necessitates motivation, willpower, and higher-level thinking.

    Ideally, children should attain an optimal level of self-awareness and mindfulness, enabling them to recognize their inner feelings and emotions. This awareness is crucial for effective self-regulation. Children must learn strategies and techniques tailored to their needs, aiding them in transitioning from a less optimal state to a readiness for action.

    Understanding how sensory processing impacts behaviors and emotions is key when it comes to sensory dysregulation and meltdowns or regulation needs.

    Read about interoception here. This is important because of the role of the limbic system, the vestibular system, proprioceptive system, and overall sensory processing systems in functional tasks.

    To support this process, additional mindfulness activities are beneficial, serving as valuable additions to a child’s “Regulation Toolbox.”

    Understanding Self-Regulation

    Before delving into strategies, it’s important to grasp the concept of self-regulation. According to Zelazo and Carlson (2012), self-regulation involves the ability to manage and modulate emotions, behaviors, and attention in response to environmental demands. This skill is fundamental for a child’s success in various life domains.

    Be sure to read about emotional regulation and behavioral regulation.

    Another key point to understand is the connection between executive functioning skills and emotional regulation.

    Self Regulation strategies for Therapy

    School-based occupational therapy professionals (OTs) play a crucial role in supporting students’ self-regulation and overall participation in their education.

    Their involvement extends beyond direct intervention with students to collaborating with teachers and other professionals, such as school social workers or guidance counselors. Here’s how school-based OTs contribute to the team:

    1. Assessment and Intervention for Individual Students:
      School-based OT assess students’ sensory and motor skills, identifying any challenges that may impact self-regulation and participation. Based on assessments, OTs/OTAs develop individualized intervention plans to address specific needs. Interventions may include sensory strategies, fine motor, gross motor coordination activities, and adaptive tools to support self-regulation in the classroom (Case-Smith et al., 2015). This can also look like using self awareness games and activities to support self-reflection skills when needed.
    2. Collaboration with Teachers:
      School-based occupational therapy professionals collaborate closely with teachers to integrate strategies that enhance self-regulation within the classroom environment. This collaboration may involve providing teachers with information about a student’s sensory needs, suggesting modifications to the classroom setup, and offering guidance on incorporating sensory breaks or activities that promote attention and focus (Morrison et al., 2020).
    3. Professional Development and Training:
      OT professionals contribute to the professional development of teachers and other school staff by offering training sessions on topics related to sensory processing, motor skills development, and self-regulation. This empowers educators with the knowledge and skills to implement supportive strategies for all students, not just those receiving direct OT services (Murray et al., 2016). Using programs such as Zones of Regulation, The Alert Program, (Amazon affiliate links) Test Drive, and The Sensory Connection.
    4. Consultation with School Staff:
      Collaboration between school-based occupational therapy professionals and paraprofessionals, educators, specials teachers, guidance counselors, social workers, etc. is essential to address the holistic needs of students. OT professionals can provide valuable insights into how sensory and motor difficulties may contribute to these challenges. Joint planning and consultation help create comprehensive support plans for students (Parham et al., 2011).
    5. Incorporating Sensory Strategies in the Classroom:
      OTs assist teachers and other professionals in integrating sensory strategies seamlessly into the classroom routine. This may involve providing sensory tools, creating sensory-friendly spaces such as a self regulation station or a calm down corner, or suggesting activities that promote self-regulation. By embedding these strategies into the daily routine, students can benefit consistently (Mulligan, 2018).
    6. Advocacy for Inclusive Environments:
      School-based OTs/OTAs advocate for inclusive practices that support the participation of all students. This includes working with teachers and administrators to create environments that are accessible and accommodating to diverse sensory and motor needs. Through advocacy, occupational therapy contributes to fostering an inclusive and supportive school culture (Polatajko et al., 2012).
    7. Data Collection and Progress Monitoring:
      OT professionals collaborate with teachers to collect data on the effectiveness of interventions and make data-driven decisions. Regular progress monitoring ensures that strategies are tailored to meet the evolving needs of students, and adjustments can be made as necessary (Case-Smith et al., 2015).
    8. Using a variety of calm down toys based on interest and motivation.

    Other ideas include:

    • Winnie the Pooh characters are another way to work on identifying arousal level.  Tigger bounces around and is not always the best friend to have around.  Eeyore on the other hand often stays home, not wanting to get out at all.  While Pooh gets into some sticky situations, he is generally well regulated.  When kids can identify with familiar characters, they are able to better define their own feelings. 
    • One of my teacher friends describes the “monster inside”.  We all have a little monster inside, but we usually keep it tucked away. When we let our monster out, we need to find a way to pull him back in before he hurts someone. Sesame Street has a great video to demonstrate belly breathing.

    School-based OTs are integral members of the education team, contributing their expertise to create environments that facilitate self-regulation and maximize students’ participation in their education. Their collaboration with teachers and other professionals ensures a holistic and inclusive approach to supporting the diverse needs of students.

    Self Regulation Strategies for Teachers

    Self-regulation strategies are crucial in the classroom setting for several reasons, as they significantly impact a child’s academic and social development. Here are key reasons why implementing self-regulation strategies in the classroom is essential:

    1. Enhanced Learning Readiness:
      Self-regulation is closely linked to attention and focus. Children who can regulate their emotions and behaviors are better able to engage in learning activities. According to Blair and Diamond (2008), self-regulation supports cognitive functions, including working memory and flexible thinking, which are essential for academic success.
    2. Improved Classroom Behavior:
      Effective self-regulation strategies contribute to positive classroom behavior. When students can manage their emotions and impulses, disruptions are minimized, creating a more conducive learning environment for all. This aligns with the findings of Raver et al. (2011), who highlight the connection between self-regulation and behavioral outcomes in the classroom.
    3. Social Skills Development:
      Self-regulation is integral to the development of social skills. Children who can regulate their emotions are better equipped to navigate social interactions, resolve conflicts, and collaborate with peers. Gaining control over impulsive behaviors fosters positive relationships with teachers and classmates (Murray & Rosanbalm, 2017).
    4. Reduction of Stress and Anxiety:
      The classroom can be a source of stress for many students. Teaching self-regulation strategies helps children cope with stressors and anxiety, creating a more emotionally supportive learning environment. The work of Durlak et al. (2011) emphasizes the positive impact of social-emotional learning programs, which often include self-regulation components, on reducing stress in students.
    5. Long-Term Academic Success:
      Self-regulation skills cultivated in the classroom have long-term implications for academic success. Research by Moffitt et al. (2011) suggests that early self-regulation is a strong predictor of academic achievement and positive life outcomes in adulthood.
    6. Individualized Learning Support:
      Different students may require varying levels of support in developing self-regulation skills. Implementing strategies tailored to individual needs allows teachers to provide targeted support, fostering a more inclusive and effective learning environment (McClelland et al., 2010).
    7. Preparation for Life Skills:
      Beyond academic achievement, self-regulation is a life skill with broad applications. Teaching self-regulation in the classroom equips students with the tools they need to succeed not only academically but also in various aspects of life, including future employment and personal relationships (Jones et al., 2015).

    There are many ways to support these needs in the classroom setting.

    1. Classroom Environmental Modifications: Teachers can create a supportive environment by implementing sensory-friendly classroom modifications. This aligns with the findings of Dunn et al. (2016), emphasizing the impact of the environment on a child’s self-regulation.
    2. Visual Supports and Schedules: Utilizing visual supports and schedules helps children understand expectations and routines, promoting self-regulation (Smith et al., 2015). This can be particularly beneficial for children with neurodevelopmental disorders.
    3. Incorporating Movement Breaks: Research by Mahar et al. (2006) suggests that brief movement breaks during the school day can enhance attention and self-regulation. Teachers can integrate short physical activities to support students’ regulatory needs. Read about movement activities in the classroom for ideas.
    4. Sensory-Based Interventions: Occupational therapists can incorporate sensory-based interventions to help children regulate their emotions. Research by Case-Smith et al. (2015) highlights the effectiveness of sensory integration techniques in improving self-regulation in children. This can include fidget tools, brain breaks, etc.
    5. Mindfulness and Yoga: Introducing mindfulness and yoga practices in therapy sessions can positively impact self-regulation. The study by Felver et al. (2015) emphasizes the benefits of mindfulness interventions in reducing emotional reactivity and enhancing attention. This can also include deep breathing exercises, sensory paths, etc.
    6. Social Skills Training: Building social skills is crucial for self-regulation. Therapists can employ social skills training programs, as suggested by Gresham and Elliott (2008), to enhance a child’s ability to navigate social situations successfully.

    Self-regulation strategies are essential in the classroom setting to create an optimal learning environment, foster positive behavior and social skills, reduce stress, and lay the foundation for long-term academic success and life skills development.

    Self Regulation Strategies for Parents:

    Self-regulation is essential at home for various reasons, as it significantly influences a child’s overall well-being and development. Here are key reasons why self-regulation is crucial in a home setting:

    1. Emotional Well-Being: Self-regulation helps children manage their emotions effectively. At home, where a child experiences a range of emotions, from excitement to frustration, the ability to regulate these emotions contributes to a more positive and emotionally stable environment (Denham et al., 2012). This results in overall family wellness.
    2. Positive Social Interactions: Developing self-regulation skills enables children to navigate social interactions at home. It involves understanding and respecting others’ perspectives, turn taking, and resolving conflicts peacefully. These social skills foster positive relationships within the family and contribute to a harmonious home environment (Graziano et al., 2007).
    3. Academic Success: Self-regulation is not only crucial for emotional and social aspects but also for academic success. Children who can regulate their attention and focus are better equipped to engage in learning activities and complete homework tasks. This, in turn, supports their academic achievement (Blair & Diamond, 2008). Here are tips for fidgeting during homework.
    4. Independence and Responsibility: Self-regulation fosters independence and a sense of responsibility. Children who can manage their time, complete tasks independently, and make appropriate decisions are better prepared for the increasing responsibilities they face as they grow (Zelazo & Carlson, 2012).
    5. Healthy Lifestyle Habits: Self-regulation extends to health-related behaviors, such as eating habits and sleep routines. Children who can regulate their impulses are more likely to make healthy choices, contributing to their overall well-being (Riggs et al., 2010).
    6. Parent-Child Relationships: Self-regulation positively impacts parent-child relationships. When children can express their needs and emotions in a regulated manner, it fosters open communication and understanding between parents and children. This, in turn, strengthens the parent-child bond (Denham et al., 2012).
    7. Preparation for Life Skills: The self-regulation skills learned at home have broader implications for a child’s future. The ability to regulate emotions, manage stress, and make thoughtful decisions prepares children for success in various life domains, including relationships, education, and future employment (Moffitt et al., 2011).
    8. Reduced Stress and Anxiety: Home environments can sometimes be sources of stress for children. Self-regulation skills help children cope with stressors and anxiety, creating a more emotionally supportive and calming atmosphere at home (Durlak et al., 2011).

    Some strategies to support self regulation at home may include:

    1. Establishing Consistent Routines: Consistent routines at home contribute to a child’s sense of predictability, aiding in self-regulation (Fiese et al., 2002). Parents can create daily schedules that include predictable activities.
    2. Promoting Emotional Literacy: Parents play a crucial role in helping children identify and express emotions. The work of Denham et al. (2012) emphasizes the importance of promoting emotional literacy for better self-regulation outcomes. For more information, read about emotional intelligence. An activity like our lion and lamb emotions activity can help.
    3. Collaboration between Parents and Therapy Providers: Effective communication between parents and therapists is vital. Collaborative efforts, as recommended by Bundy et al. (2016), ensure a holistic approach to supporting a child’s self-regulation across different settings.

    Enhancing self-regulation in children requires a collaborative effort from therapists, teachers, and parents. By implementing evidence-based strategies tailored to each setting, we can empower children to develop essential skills for emotional and behavioral self-regulation

    The resources in the Sensory Lifestyle Handbook really go into detail on this concept, in using movement and sensory tools as regulation strategies and coping strategies help kids function, within their daily functional tasks. For example, it is possible to incorporate regulating activities within the classroom, home tasks like self-care or chores, and the community. Check out the Sensory Lifestyle Handbook for more information on this concept.

    Research on Self Regulation

    • Blair, C., & Diamond, A. (2008). Biological processes in prevention and intervention: The promotion of self-regulation as a means of preventing school failure. Development and Psychopathology, 20(3), 899-911.
    • Case-Smith, J., Weaver, L. L., & Fristad, M. A. (2015). A systematic review of sensory processing interventions for children with autism spectrum disorders. Autism, 19(2), 133-148.
    • Denham, S. A., Bassett, H. H., & Wyatt, T. (2010). The socialization of emotional competence. In Handbook of socialization (pp. 614-637). Guilford Press.
    • Dunn, W., Little, L., & Dean, E. (2016). Sensory processing in autism: A review of neurophysiologic findings. Pediatric Physical Therapy, 28(3), 272-282.
    • Durlak, J. A., Weissberg, R. P., Dymnicki, A. B., Taylor, R. D., & Schellinger, K. B. (2011). The impact of enhancing students’ social and emotional learning: A meta-analysis of school-based universal interventions. Child Development, 82(1), 405-432.
    • Fiese, B. H., Tomcho, T. J., Douglas, M., Josephs, K., Poltrock, S., & Baker, T. (2002). A review of 50 years of research on naturally occurring family routines and rituals: Cause for celebration?. Journal of Family Psychology, 16(4), 381.
    • Felver, J. C., Celis-de Hoyos, C. E., Tezanos, K., & Singh, N. N. (2015). A systematic review of mindfulness interventions for youth in school settings. Mindfulness, 6(6), 1241-1256.
    • Gresham, F. M., & Elliott, S. N. (2008). Social skills improvement system. In Handbook of psychoeducational assessment (pp. 647-678). Guilford Press.
    • Graziano, P. A., Reavis, R. D., Keane, S. P., & Calkins, S. D. (2007). The role of emotion regulation in children’s early academic success. Journal of School Psychology, 45(1), 3-19.
    • Jones, S. M., Bailey, R., & Jacob, R. (2015). Social-emotional learning: From research to practice. Applied Psychology, 7(1), 62-79.
    • Mahar, M. T., Murphy, S. K., Rowe, D. A., Golden, J., Shields, A. T., & Raedeke, T. D. (2006). Effects of a classroom-based program on physical activity and on-task behavior. Medicine and Science in Sports and Exercise, 38(12), 2086-2094.
    • McClelland, M. M., Cameron, C. E., Duncan, R., Bowles, R. P., Acock, A. C., Miao, A., & Pratt, M. E. (2014). Predictors of early growth in academic achievement: The head-toes-knees-shoulders task. Frontiers in Psychology, 5, 599.
    • Moffitt, T. E., Arseneault, L., Belsky, D., Dickson, N., Hancox, R. J., Harrington, H., & Caspi, A. (2011). A gradient of childhood self-control predicts health, wealth, and public safety. Proceedings of the National Academy of Sciences, 108(7), 2693-2698.
    • Morrison, J., Cosbey, J., George, N., & Thomas, J. (2020). Occupational therapy’s role in mental health promotion, prevention, & intervention with children & youth: A scoping review. Occupational Therapy in Mental Health, 36(1), 30-49.
    • Mulligan, S. (2018). Tools for the sensory connection program: A sensory processing disorder parent training. Academic Press.
    • Murray, D., & Bundy, A. (2016). Sensory integration: Theory and practice. F.A. Davis.
    • Murray, D. W., & Rosanbalm, K. (2017). Promoting self-regulation in the first five years: A practice brief. OPRE Report 2017-77. Washington, DC: Office of Planning, Research, and Evaluation, Administration for Children and Families, U.S. Department of Health and Human Services.
    • Parham, L. D., Coyne, L., & West, S. (2011). Sensory processing difficulties in children with functional constipation: A retrospective chart review. American Journal of Occupational Therapy, 65(4), 472-479.
    • Polatajko, H. J., Davis, J. A., & Marushak, J. P. (2012). Designing and implementing a model for delivering school-based occupational therapy services. OTJR: Occupation, Participation and Health, 32(3_suppl), S3-S11.
    • Raver, C. C., Garner, P. W., & Smith-Donald, R. (2007). The roles of emotion regulation and emotion knowledge for children’s academic readiness: Are the links causal?. In Cognition and emotion (pp. 1-30). Psychology Press.
    • Riggs, N. R., Greenberg, M. T., Kusche, C. A., & Pentz, M. A. (2006). The mediational role of neurocognition in the behavioral outcomes of a social-emotional prevention program in elementary school students: Effects of the PATHS curriculum. Prevention Science, 7(1), 91-102.
    • Smith, C. J., Rozga, A., Matthews, N., Oberleitner, R., Nazneen, N., & Abowd, G. D. (2015). Investigating the accuracy of a novel gesture-based child-computer interaction system for classroom use. In Proceedings of the 14th International Conference on Interaction Design and Children (pp. 252-255).
    • Zelazo, P. D., & Carlson, S. M. (2012). Hot and cool executive function in childhood and adolescence: Development and plasticity. Child Development Perspectives, 6(4), 354-360.

    For specific self regulation strategies related to each daily task that can be implemented right in the functional task, check out The Sensory Lifestyle Handbook.

    The Sensory Lifestyle Handbook
    The Sensory Lifestyle Handbook

    The Sensory Lifestyle Handbook walks you through sensory processing information, each step of creating a meaningful and motivating sensory diet, that is guided by the individual’s personal interests and preferences.

    The Sensory Lifestyle Handbook is not just about creating a sensory diet to meet sensory processing needs. This handbook is your key to creating an active and thriving lifestyle based on a deep understanding of sensory processing.

    Colleen Beck, OTR/L has been an occupational therapist since 2000, working in school-based, hand therapy, outpatient peds, EI, and SNF. Colleen created The OT Toolbox to inspire therapists, teachers, and parents with easy and fun tools to help children thrive. Read her story about going from an OT making $3/hour (after paying for kids’ childcare) to a full-time OT resource creator for millions of readers. Want to collaborate? Send an email to contact@theottoolbox.com.

    School Bus Deep Breathing Exercise- A Stress Relaxation Tool

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    School bus deep breathing exercise for stress relaxation on the bus

    Whether you are needing a bus stop activity to keep the kids calm and collected near a busy street or a sensory diet activity for the rides to school on the bus, this   school bus deep breathing exercise fits the bill. The school bus setting is unpredictable for sensory kids and this breathing activity is an easy stress relaxation tool that kids can add to their toolbox of coping strategies.

    Time for school buses, school supplies, backpacks, new teachers, new friends, and new stressors.  While school can be fun and educational, it can also be a time of stress and overwhelm.  Teaching self regulation is important for school success.  Students and teachers love these Deep Breathing Exercises. 

    School bus deep breathing exercise self regulation tool for stress relaxation on the bus.
    Use this printable school bus deep breathing page as a sensory strategy for the school bus!

    Just in time for back to school, the OT Toolbox has a great new School Bus Deep Breathing Exercise page to share. AND, it includes a school bus coloring page, too!

    Stress Relaxation

    One benefit of this sensory school bus strategy is the use in stress relaxation strategies in response to fight, flight, freeze, and other autonomic responses.

    What do we mean by stress relaxation?

    First, let’s cover how this works. When faced with an unfamiliar, unwanted, or overwhelming challenge, the central nervous system employs its fight, flight, or freeze response.  This is an automatic brain stem response to input.  Because everyone’s central nervous system is different, people respond differently to input.  Some people startle easily, are afraid of bugs, don’t tolerate loud noise or crowds, and are very sensitive. 

    Others take life in stride, nothing tends to bother them. 

    While this School Bus Deep Breathing Exercise is targeted for those who need to slow their central nervous system, everyone can benefit from taking a break once in a while to reset. When a body is in its fight, flight, or freeze mode, the central nervous system takes over.

    The following may be symptoms of this autonomic response:

    • The heart rate may increase
    • Increased breathing rate 
    • Elevated heart rate/blood pressure/temperature 
    • Sweating
    • Hiccups
    • Excessive emotional outbursts
    • Decreased cognitive skills as all energy goes into protecting the body
    • Digestive issues

    Because of this autonomic or automatic response to stimuli, people can make a conscious effort to combat these symptoms.  One quick and easy way to slow down heart rate, blood pressure, temperature, and emotional outbursts is by using deep breathing exercises to relax the stress response. 

    Education on self regulation is an important step of sensory based treatment.  Teaching a person to understand their body, triggers, and response to input will help them choose an appropriate treatment method, and a perfect time to use it. 

    The use of stress relaxation strategies is a work in progress, and takes a long time to achieve self regulation.  Adults as well as children need help and reminders along the way when they are feeling out of control.

    We have other fun and motivating breathing exercises for kids in the school setting on the site, too. These include:

    School Bus Deep Breathing Exercise

    The OT Toolbox is full of Breathing Exercise Worksheets.  The newest one, The School Bus, comes at a great time of year. It’s the perfect tool to use in stress responses on the school bus. Add this sensory strategy in school environment to the bus environment which can be unpredictable, full of loud sounds, vibration and unpredictable movements, and an opportunity for sensory overload.

    Use the school bus sensory strategy to support different needs:

    • A sensory diet for the school bus
    • Waiting for the bus activity
    • Stress response to a simulating school bus environment

    Have learners place their finger on a white dot.  Instruct them to breathe in while sliding their finger across the arrow.  On the next arrow, they are instructed to breathe out.  Learners can go around the bus as many times as it takes for them to feel more in control of their body.  

    We’ve also included a deep breathing coloring page, in this set, too. Use it to work on coloring skills and pull in other areas of development such as fine motor skills and visual motor skills. Kids can then use the deep breathing coloring page as a coping strategy tool they have created and have ownership over.

    How does this work?

    These Deep Breathing Exercises are more than just working on breathing. Think about the following sensory systems that are activated using this free printable:

    • Deep breathing slows the heart rate
    • Visualizing the bus creates a distraction, or changes the learner’s focus
    • Listening to the sound of deep breathing can help tune out other stimuli
    • Counting breaths or holding for a number of seconds also creates a shift in focus
    • Themed breathing opens a door to change the subject and talk about the picture
    • Slowing the body down during the exercise, helps with regulation
    • Following a rhythm is organizing to the central nervous system

    How to use the School Bus Deep Breathing Exercise Worksheet

    Strategies such as breathing exercises are not as easy as handing your learner a piece of paper.  There is a lot of teaching, education, practice, and trial/error that goes into any of these treatment methods.

    • Initiate the activity BEFORE total meltdown or shut down occurs.  Once shut down occurs, it may not be easy for your learner to tolerate, listen, or sit and focus on this task
    • Use these exercises as part of your prescribed sensory diet, proving them at regular predictable intervals during the day, such as before/after transitions. We cover transitions for children extensively in another blog post.
    • Learner does not have to sit in a chair to work on deep breathing. They may lay on the floor, do yoga poses, climb under a blanket, sit in a rocker, or a comfy beanbag
    • If this exercise does not work for your learner, either try again at a different time, or move onto another strategy.  The OT Toolbox is full of ideas for self regulation

    Thematic lesson or treatment planning is motivating for students, and a way for educators to organize their daily teaching. Back to school is a popular theme using school buses, school tools, and apples to get to know your students.  It is a great segue into the fall theme.

    Other Back to School Activities from the OT Toolbox:

    Free printable stress relaxation for the school bus

    Want to add this printable stress relaxation tool to your therapy toolbox? Enter your email address into the form below.

    This item is also available inside the Member’s Club. Members can log into their account and access the tool by heading to Mindfulness Tools. Grab this stress relaxation exercise as well as others including unicorn deep breathing, pencil deep breathing, rainbow breathing, and more.

    FREE School Bus Deep Breathing Exercise

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      Victoria Wood, OTR/L is a contributor to The OT Toolbox and has been providing Occupational Therapy treatment in pediatrics for more than 25 years. She has practiced in hospital settings (inpatient, outpatient, NICU, PICU), school systems, and outpatient clinics in several states. She has treated hundreds of children with various sensory processing dysfunction in the areas of behavior, gross/fine motor skills, social skills and self-care. Ms. Wood has also been a featured speaker at seminars, webinars, and school staff development training. She is the author of Seeing your Home and Community with Sensory Eyes.

      Lion and Lamb Self-Regulation Activity for Kids

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      lion lamb self regulation activity

      This Lion and Lamb Self-Regulation Activity for kids is perfect for helping kids build their ability to control emotions and behaviors in a fun, spring themed way.  Use this tool to help kids adjust to difficult situations in the classroom or at home. Self-regulation is a big term. Let’s see if we can explain that term a little here and provide you with strategies to help with regulation.

      Lion and Lamb Self regulation Activity

      In like a lion and out like a lamb self regulation activity for kids

      Here, we’re covering a fun self-regulation activity using the imagery of in like a lion and out like a lamb…typically depicting the volatile March weather. BUT, we can take that metaphor and relate it to the story emotions using lion terms like fast, loud, tearing, roaring, etc. and the soft and quiet emotions we relate to a lamb: soft, quiet, calm, etc.

      When learners use those terms to identify their own feelings and emotions, we give them the words to describe how they feel. We also provide a visual imagery of how their body looks both from the inward and outward perspectives. This is a powerful concept for kids and one that can take the self-regulation process to the next level of automaticity.

      This lion and lamb activity is a self-regulation activity that kids will love for understanding emotional regulation, self-control, and strategies to help them manage their emotions and behaviors. with a cute lion and lamb craft.

      Occupational therapy and self-regulation

      In occupational therapy, self-regulation activities can play a big part in treatment interventions. Kids can really struggle with emotional control or mindfulness in a situation in a way that impacts their functioning. Understanding how sensory processing plays a part in regulation and behaviors is part of the occupational therapy self-regulation intervention plan.  

      Occupational therapists can help parents, teachers, and children understand what is going on behind big emotions or big behaviors. They can help them see that self regulation strategies can make a huge difference in paying attention and learning in the classroom or completing tasks that need to be done at home. 

      Self-regulation is a difficult skill for many children.  Kids of all ages and developmental levels have a need to build on their self-regulation skills. Building self-regulation skills allows kids to deal with their emotions in appropriate and functional ways.  

      When a child is able to control their emotions, they can adjust to situations while managing their feelings and behaviors.  Here is more in-depth information about self-regulation.

      This self-regulation activity helps children understand and put words into the ways their body and mind may be reacting to certain situations.

      Lion and Lamb Self-Regulation Activity 

      This post contains affiliate links.  

      Lion and lamb self-regulation activity for kids

      Using a lion and lamb metaphor is a concrete way for kids to learn about and understand self-regulation.  Many times, kids understand when their body or brain is not in control.  Situations can get away from a child, when they are unable to react or respond in an appropriate manner. 

      Kids can use the idea of a lion and lamb to understand different ways that they might be feeling.  This activity should be done in a separate time from breakdowns or tantrums.  When a child is calm and open to talking about previous situations, sit down with the child or group of children and talk about how it might feel to be a lion and a lamb.  


      Self-Regulation Activity For Kids

      For this activity, I used just a piece of paper and divided it into two columns. This could be done on a large notebook on an easel in front of the classroom and hung as a poster in the classroom.  This paper is a great price and can be used on any easel. 

      Use the lion and lamb imagery to work on feelings concepts and emotional learning.

      Social emotional learning plays a huge role in how we act, or behave. It’s all part of that self-regulation piece that impacts learning, interaction with others, and daily functioning.

      I asked my preschooler and first grader how a lion might feel and how a lamb might feel.  We talked about how lions are load and fast and how a lamb is calm and quiet.  As they mentioned describing terms, I just jotted them down on the columns. 

      Then, we looked at the whole list for each animal.  At this point, you can talk with the class about how we all feel all of these ways at one time or another.  Sometimes we feel soft-spoken and slow and other times we feel loud and “roar-y”!

      Self-regulation is adapting to and responding to sensory, emotional, and cognitive input.  The way our body and mind acts and thinks can get stuck if we don’t use our self-regulation abilities. Below, you will find a list of self-regulation strategies. They can be incorporated into occupational therapy’s self-regulation suggestions, or used to meet the child’s needs with adapting to and responding to sensory/emotional/cognitive input.

      Use the lion and lamb metaphor to help kids adjust in appropriate ways.  You can tell your child or students that there are times that it is appropriate to “be a lion” and there are times that it is appropriate to “be a lamb”.  

      in like a lion out like a lamb craftS

      Lion craft to use as a self-regulation activity for kids

      Then, take the discussion further by incorporating a lion and lamb craft.

      • Some ideas are using toilet paper rolls to make a lion and a lamb. Kids can work on the fine motor skills to cut out paper parts and glue them onto the toilet paper roll.
      • For some kids, the crafting experience can be an exercise in self-control, too!

      These lion and lamb themed activities would be another great way to incorporate a lion and lamb theme into discussion with your kids or classroom:  

      1. Make a pine cone lamb craft while talking about the qualities of a lamb. (Fireflies and Mudpies)  
      2. Use a lion and lamb ten frame to work sneak address math concepts with the same theme. (Fun-a-Day)
      3. Make these In like a lion and Out like a lamb puppets and get creative with the imagination play. (Still Playing School)    

      Talk about how “lion weather” might be blustery and fast, windy and stormy. It relates back to a loud lion that is rough, fierce, or angry.

      Lamb craft as a self-regulation activity for kids

      Then make a lamb craft out of a toilet paper roll. Kids can cut the paper pieces from cardstock or construction paper and work on gluing them on by copying a visual model. While crafting, discuss the qualities of a lamb, and how that relates to calm or soft voices, or peaceful and soft voices.

      Another idea is to use this lamb handprint craft. Simply make a handprint using white paint and draw on the features of a lamb. Children can make the lion craft in the same way by sing yellow paint and drawing on or gluing on feature of the lion.

      More Self-Regulation Activities


      Next, come up with techniques to adjust to situations when the child needs to switch from a lion to a lamb or vice versa.  One strategy is using sensory tools to help calm down or speed up our bodies.  Try these sensory activities as a list of self-regulation strategies to address many different needs and interests.

      Try some of these calming sensory ideas to calm down a “lion”

      • Wall push ups
      • Chair push ups
      • Carrying a stack of books
      • Pushing a laundry basket full of toys
      • Tug of war
      • Animal Walks
      • Yoga
      • Deep breathing
      • Stress toys
      • Drinking from a cup with a straw
      • A calm-down station or corner
      • Wrapping up in a blanket
      • Pillow sandwiches

      Try some of these ideas to alert a “lamb”

      • Jumping 
      • Skipping
      • Trampoline
      • Jumping Jacks
      • Head Shoulders Knees and Toes
      • Icy drink
      • Clapping games
      • Spinning on a swing
      • Dancing 
      • Brain Breaks
      • Playing catch

      More lion & lamb activities

      More sensory heavy work activities you may like:

      Proprioception Backyard Play Activities

      Fall Proprioception Activities

      Play Dough and Rocks Fine Motor Proprioception

      Ice Cube Proprioception Activity

      Spring Occupational Therapy Activities

      Add these lion and lamb ideas to your Spring occupational therapy line-up. Here are more ways to keep your therapy planning full for the next few months:

      Lion and lamb self regulation activities

      Free Lion and lamb Self Regulation Tool

      Print off this self-regulation PDF and work on identifying areas of self-regulation with a lion and lamb theme. This is great for the month of March, but can be used any time of year using the lion and lamb imagery.

      Self-regulation is a difficult skill for many children mainly because of the development happening along with outside influences in the world around them. Day to day tasks can feel very “out of ones control” to children. Add in emotions, communication struggles (We all struggle to communicate our feelings and emotions at one time or another!)

      Kids (and older…adults included) of all ages and developmental levels have a need to build on their self-regulation skills. Building self-regulation skills allows kids to deal with their emotions in appropriate and functional ways.

      When a child is able to control their emotions, they can adjust to situations while managing their feelings and behaviors.

      Using a lion and lamb metaphor is a concrete way for kids to learn about and understand self-regulation. Many times, kids understand when their body or brain is not in control. Situations can get away from a child, when they are unable to react or respond in an appropriate manner.

      Kids can use the idea of a lion and lamb to understand different ways that they might be feeling. This activity should be done in a separate time from breakdowns or tantrums. When a child is calm and open to talking about previous situations, sit down with the child or group of children and talk about how it might feel to be a
      lion and a lamb.

      How to use this self-regulation tool:

      • Ask the user to list out different ways a lion and a lamb might feel or behave. Write down different ways to describe a lion and a lamb.
      • Talk about how lions are load and fast and how a lamb is calm and quiet.
      • For younger users, consider writing down their responses as they dictate words that describe a lion or lamb.
      • Then, look at the whole list for each animal. At this point, you can talk with the client/student about how we all feel all of these ways at one time or another. Sometimes we feel soft-spoken and slow and other times we feel loud and “roar-y”!
      • Use the lion and lamb metaphor to help kids adjust in appropriate ways.
      • You can tell your child or students that there are times that it is appropriate to “be a lion” and there are times that it is appropriate to “be a lamb”.
      • Then cover various coping tools, self-regulation strategies, and other means to support potential self-regulation needs.


      You’ll find 6 different paper types in this packet to incorporate handwriting needs into the activity.

      Then, users can use the language that they have listed to address feelings or emotions. Create a strategy when they feel a certain way. Lion feelings might indicate a need for calming input or heavy work. Lamb feelings might need alerting input. This is a great tool to start talking about various needs and social emotional learning!

      Want to add this resource to your therapy toolbox so you can help kids thrive? Enter your email into the form below to access this printable tool.

      This resource is just one of the many tools available in The OT Toolbox Member’s Club. Each month, members get instant access to downloadable activities, handouts, worksheets, and printable tools to support development. Members can log into their dashboard and access all of our free downloads in one place. Plus, you’ll find exclusive materials and premium level materials.

      Level 1 members gain instant access to all of the downloads available on the site, without enter your email each time PLUS exclusive new resources each month.

      Level 2 members get access to all of our downloads, exclusive new resources each month, PLUS additional, premium content each month: therapy kits, screening tools, games, therapy packets, and much more. AND, level 2 members get ad-free content across the entire OT Toolbox website.

      Join the Member’s Club today!

      Free Lion & Lamb Self-Regulation Tool

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        Colleen Beck, OTR/L has been an occupational therapist since 2000, working in school-based, hand therapy, outpatient peds, EI, and SNF. Colleen created The OT Toolbox to inspire therapists, teachers, and parents with easy and fun tools to help children thrive. Read her story about going from an OT making $3/hour (after paying for kids’ childcare) to a full-time OT resource creator for millions of readers. Want to collaborate? Send an email to contact@theottoolbox.com.

        How to Support Self-Regulation in Preschoolers

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        Here we are discussing the topic of how to support Self-Regulation in Preschoolers. Self-regulation is a skill that needs to be developed. For our youngest students, identifying emotions, and using self-regulation strategies for preschoolers is just hard. The preschool and Pre-K years are a time to work on emotional regulation through play and experience. Occupational therapy professionals can be a support and a service for parents, teachers, AND preschoolers in OT in the preschool years. Let’s break this down a bit…

        Self-regulation in preschoolers

        This blog includes 5 simple ways to support a preschool child’s ability to regulate their emotions using age appropriate strategies.  

        Self Regulation in Preschool

        Young children feel their emotions before they know what they mean. The first step to responding to a preschooler’s behavior is to understand what they are feeling when they are having trouble with regulation. Sometimes children need others to co-regulate while other times they need time on their own to self-regulate.

        When four year old, Anglea, screams at the top of her lungs, we hear the scream, but we don’t feel what she is feeling. The first step to responding to a child’s behavior is to understand how they are feeling.

        In order to do this, we need to take a step back and remember what it feels like when we become upset. Do you remember the last time that you were frustrated and wanted to scream? 

        Like the time that you were running late and you had to stop at every single stop light on the way to the grocery store. You are feeling annoyed right now, but you can deal with it. Then, the only open parking spot was at the every end of the parking lot (and it was next to a HUGE SUV that parked over their side of the line.) Ugh. You feel your fists clenching a bit as you try to squeeze out of your door. 

        When you walk up to the store, there are no grocery baskets. You walk back to the return basket spot in the parking lot to get a soaking wet basket. You roll your eyes as your patience is tempted. As soon as you walk into the store, you realize the shopping cart you picked is one that “squeals” across the floor. That’s it. You have had enough but you made it into the store and you are going to grab the milk that your two year old wants so she will sleep through the night tonight.

        As you rush to the milk aisle, you gasp as the only 2% milk left is the one she won’t drink. Your heart starts to race and you feel like crying. The last thing you want to do is go to another grocery store after the ordeal you already have had. So you grab the off brand milk and say a little prayer that she will drink it tonight. 

        You’ve had a rough day, but you are almost done. After standing in the 20 minute checkout line (because for some reason the grocery store decided to only have TWO checkout lines open at 5pm on a Friday) you are now able to load your groceries onto the conveyor belt. 

        You’re next in line. You text your husband that you are hurrying as fast as you can and then the worst thing happens. Over the loud speaker, a voice says “Sorry customers. Due to a technical difficulty, we are only able to accept cash or check. No credit cards are able to be processed.” 

        How do you feel now? You take three deep breaths as you are trying your best not to scream. You want to fall on the floor and maybe cry? Or you want to toss the milk to the side and run out the door screaming.

        You are so upset that you are having a hard time regulating.

        But you don’t. You leave the cart, walk to your car (saying some words under your breath) and head to the other grocery store for milk.

        Now picture your preschooler feeling that same way. What do they do? 

        Development of self regulation in preschoolers

        Development of Self-Regulation Skills

        Preschoolers need to practice self-regulating skills before they can control their responses. This foundational skill will help them manage their thoughts, emotions and behaviors. Self-regulation skills develop over time. According to this article, even babies are able to self-regulate.

        The article states that in infancy, babies are able to self-regulate through strategies:

        • Shifting attention or averting gaze when overwhelmed
        • Self-soothing by sucking fingers or a pacifier to reduce distress

        As children gain new skills, they are able to self- regulate in different ways. This same article discussed the next steps in self-regulation development in the toddler years:

        The article describes toddler’s abilities to self-regulate through strategies such as: 

        • Focusing attention for short periods  
        • Adjusting behavior to achieve goals  
        • Beginning to label feelings  
        • Briefly delaying gratification  
        • Turning to adults for help with strong feelings 

        Self-regulation development continues in the preschool years. For kids ages 3-5, self-regulation is experienced in preschool-aged children through strategies such as:  

        • Recognizing feelings in self and others  
        • Identifying solutions to simple problems  
        • With support, using strategies like deep breaths and self-talk to calm down
        • Using calm down toys  
        • Focusing attention and persisting on difficult tasks for increased lengths of time
        • Perspective-taking and early empathy
        • Coping strategies
        Self regulation strategies for preschool students

        Preschool Self-Regulation

        Preschoolers love to engage in hands-on activities that teach a variety of concepts. One of the most important concepts is self-regulation. This skill can be taught and practiced at home, at school and out in the community. As children experience the world, there are so many different external circumstances that can trigger a child’s emotions. Each of these experiences gives preschoolers the opportunity to practice self-regulation techniques that they have learned. 

        Here are 5 ways to teach self regulation strategies to preschoolers:

        1. Soothing Sammy:

        Soothing Sammy is a preschool self-regulation strategy that uses an adorable golden retriever teaches children how to use their sensory system to calm down. The book, plush and playful activities all work together to help children create their own sensory basket they can visit whenever they need some extra calm down tools.

        With two simple words, “Sammy Time,” your preschoolers will be redirected to visit Sammy, the plush, at his house, use a cup of water, spot to jump or other sensory materials, to calm down. Once calm, children are able to talk about their feelings and problem solve. Soothing Sammy is perfect for classrooms and homes!

        2. Proprioceptive and Movement Based Input:

        Taking a heavy work movement break is a great way to redirect ourselves (like when we go for a run or go to the gym to cool down). This works for preschoolers also. Our other article includes over 50 ideas on how to help children calm down, including movement based input such as taking a walk and rocking back and forth in a chair.

        When we include proprioceptive input while moving, joint compression increases the ability for us to calm down fast! Some ideas include stomping, squeezing playdough, and stretching! 

        These emotions playdough mats offer heavy work through the hands while users can identify emotion names associated with facial expressions and feelings.

        3. Calming Nature Sensory Bottle:

        Looking at calming visuals, like this calming nature sensory bottle, helps redirect our attention to something interesting and beautiful. These easy sensory bottle creation not only supports visual aesthetics, but it also reminds children of being outdoors in nature. This sensory bottle would be a great addition to the Soothing Sammy program.

        4. Emotional Vocabulary:

        Understanding how to describe our feelings, not only keeps us calm, but also helps us communicate our feelings to others. When children learn the words that match their feelings, they are able to come up with solutions with peers and adults. Playing emotion games, like the ones included in this article, will help even the smallest of children remember emotion words during times of stress. 

        5. Pretend Play: 

        Children learn so much while they play. Playing with peers and also participating in pretend play, allows children to act out scenes from different situations. These situations can be happy ones, stressful ones, adventurous ones and so much more! The use of puppets, baby dolls and dramatic play materials helps children formulate situations, discover different responses and make plans for if certain experiences happen in real life. This article goes into more detail about the importance of pretend play in social development.

        This article on friendship activities for preschoolers offers more ideas to support social emotional development at this age.

        Pretend play is just one of our favorite fine motor activities for preschoolers that supports self-regulation in preschoolers.

        As children grow and develop, they experience the world in a variety of different ways. Sometimes everything goes as they planned, and other times, there are unexpected situations where they will need to manage their emotions. By teaching children self-regulation strategies, they will be able to respond to their emotions in a positive way, calmly plan their response and move forward with their day. 

        Jeana Kinne is a veteran preschool teacher and director. She has over 20 years of experience in the Early Childhood Education field. Her Bachelors Degree is in Child Development and her Masters Degree is in Early Childhood Education. She has spent over 10 years as a coach, working with Parents and Preschool Teachers, and another 10 years working with infants and toddlers with special needs. She is also the author of the “Sammy the Golden Dog” series, teaching children important skills through play.

        Relaxation Breathing: a Powerful Tool

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        3 powerful relaxation breathing strategies

        If you’ve been a reader of The OT Toolbox website for long, you’ve probably seen our many deep breathing exercises. But have you ever wondered about HOW relaxation breathing works physically? How does the body calm as a result of mindful breathing strategies? Let’s explore the science of what’s going on with this breathing tool…and try out a few powerful relaxation breathing strategies, including our breathing star.

        Relaxation breathing as a calming strategy for kids

        What is RELAXATION BREATHING?

        Relaxation breathing is a mindful approach at deep breathing as a strategy for resetting the body. Relaxation breathing includes a deep breath followed by holding that breath for a short period (6-7 seconds), and then slowly releasing the breath over a period of about 8 seconds. This slow approach to deep breaths resets the nervous system so that we can calm the body.

        This style of breath focus allows one to calm the body, manage anxiety, and self-regulate in different ways.

        With relaxation breaths, you’ll notice a few changes to the body:

        • Relaxation breathing slows the heart rate
        • Relaxing breath control allows the body to gains a sense of awareness
        • Relaxation breathing adds calming proprioceptive input through the movement of the ribs when deep breaths are taken in, held, and slowly released. This movement of the ribcage release tension and move blood through the kidneys or renal system through internal proprioceptive input.
        • When the renal system calms the adrenal glands, the production of the stress hormones adrenalin and cortisol are impacted, resulting in a lower state of stress.
        • Relaxation breathing engages the parasympathetic fibers in the membranes around the lungs, and has a calming effect.
        Try these 3 powerful relaxation breathing strategies with kids.

        3 Powerful Relaxation Breathing Strategies

        What’s more, studies have found that parasympathetic activity and CNS activities are related to emotional control and psychological well-being in healthy subjects during slow, relaxing breathing techniques.

        Here, we’ll cover 3 different ways to elicit the relaxation response:

        1. 4, 7, 8 breathing
        2. Breathing with the tongue on the roof of the mouth
        3. Nose Breathing

        4, 7, 8 Breathing

        Have you heard the term 4, 7, 8 breathing?

        4, 7, 8 breathing is a deep breathing strategy where a deep breath is breathed in for a count of four. The breath is then held for a count of 7, and then breathed out for a count of 8.

        During the time when the breath is held for a count of 7, you will notice that you can feel your lungs and ribs continue to expand. Try it!

        When that expansion occurs, the fibers in the lungs stretch. This “extra breath” is a powerful calming period. The ribcage expands more during this period, offering greater proprioceptive input, and activating the vagus nerve, which has a relaxing effect.

        Breathing out for a count of 8 has the same impact, where the longer breath period again moves the ribcage in a downward motion. Emptying the lungs pushes more air out and continues to offer that calming effect.

        In this way, 4, 7, 8 breathing is a relaxation strategy because the counts and time of breaths in, held breath, and breathing out trigger a relaxation response.

        Try 4 7 8 breathing for yourself!

        breathing with tongue on roof of mouth

        Another calming breathing strategy is the tongue posture with breathing with tongue on roof of mouth.

        In this relaxation strategy, the tongue rests on the roof of the mouth for a simple reason: this tongue posture ensures that the individual is breathing in and out through the nose.

        Also, when one is breathing with the tongue on the roof of the mouth, the tongue adds proprioceptive input through the palate in a calming manner.

        Try breathing with your tongue on the roof of your mouth for yourself!

        Breathing through the nose

        As explained above, when the tongue is resting on the roof of the mouth, nose breathing is ensured. Here’s why that is important:

        When breathing in and out with the tongue on the roof of the mouth, nose breathing is enabled, and the parasympathetic response results in relaxation.

        When breathing though the nose, the structures of the nose actually regulate airflow and slows the flow of air because of the those physiologic structures.

        This PDF titled The Healing Power of the Breath explains more.

        Try breathing through your nose for yourself!

        Relaxation Breath Strategies

        Hopefully, these relaxation breath strategies have offered some explanation on how deep breathing in both the 4, 7, 8 method, nose breathing, and breathing with the tongue on the roof of the mouth are powerful relaxation breath tools to use in self-regulation and coping.

        Try these additional relaxing breathing activities paired with the breath strategies listed above.

        Deep breathing exercise cards in playing card size for games and sensory needs
        Deep Breathing Exercise Cards

        Help kids with coping strategies using themed, practical belly breathing strategies that work.

        • Includes A-Z alphabet exercises for whole body exercises
        • 9 different themes to use in learning or therapy themes
        • Oral motor exercises for heavy proprioceptive input through the mouth, tongue, and lips
        • Exercises that can be used any time or anywhere!

        Need help getting kids to focus, pay attention, or calm worries? Need help with self-regulation in a calm-alert, ready-to-go state, so they can learn, play, and function?

        Achieving a self-regulated state of focus, attention, and being ready to go doesn’t need fancy therapy equipment or sensory tools. Deep breathing exercises are tools that we can all use, any time, and any place!

        These deep breathing exercise cards includes 113 different deep breathing exercises that can be printed and used in therapy, home programs, the classroom or at home.

        Grab your copy of Deep Breathing Exercise Cards here.

        Colleen Beck, OTR/L has been an occupational therapist since 2000, working in school-based, hand therapy, outpatient peds, EI, and SNF. Colleen created The OT Toolbox to inspire therapists, teachers, and parents with easy and fun tools to help children thrive. Read her story about going from an OT making $3/hour (after paying for kids’ childcare) to a full-time OT resource creator for millions of readers. Want to collaborate? Send an email to contact@theottoolbox.com.

        Snow Globe Breath Awareness

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        snow globe breath awareness exercise

        Here, you’ll find a printable snow globe activity designed for breath awareness. This breath awareness practice uses a snow globe theme. Paired with other deep breathing exercises, this resource is a concreate way to help kids develop breath awareness as a coping tool for self-care and mindful breathing.

        Add this snow globe breathing exercise to a snow globe theme, including our recent snow globe letter matching puzzles.

        Snow globe breath awareness exercise for kids to use in mindful breathing with a snow globe theme.

        Breath Awareness

        Mental health struggles are so overlooked and underdiagnosed.  Recently a push for mental health awareness has gained some traction.  If you are or know someone who is struggling, you know how difficult it is to get the right help.  Waiting lists to see a doctor can seem like a mile long. Getting in to see the right specialist takes time and persistence.  

        In the meantime, or to prevent further damage, a little self care can go a long way. Before taking on all of the challenges of the the classroom, learning, or functioning in general, take time for a little self care. 

        When we use breath awareness strategies as a tool for self-care, we are becoming more mindful of how our breath impacts regulation. Breath awareness results in a calmer state. This in turn allows for mindful participation, or being present in the moment, rather than a focus on internal or external stressors.

        This strategy can help with breath control as well. Try to settle the snow globe with slow and steady breaths from the bottom of the lungs. A long and slowed breath can help to calm the whole body, so when imagining a snow globe, use that long and slow breath to settle the snow, not stir it up.

        Don’t let it add to your stress as one more thing to do, but take five minutes to remind yourself of the possibilities each day.

        In addition to finding help and working on self care, becoming more aware of breath and it’s impact on the body and mind is an excellent step to reducing stress and improving mental health.

        Snow Globe Meditation

        The OT Toolbox has several excellent printables and tools to help develop strategies for reducing stress, decreasing arousal level, or improving focus. The newest printable in the Deep Breathing Series is our Snow Globe Deep Breathing Printable. 

        The snow globe meditation tool you’ll find below is a printable PDF breathing exercise. Beyond the easy usability with this printable deep breathing exercise, is the way that it can be used in conjunction with a real snow globe.

        A snow globe is a powerful tool for meditation. If you’ve ever shaken up a snow globe, then you probably can picture the sense of calmness that comes over you as you watch the snow inside the globe first swirl furiously and then slowly settle to the bottom of the glass globe.

        This imagery can be paralleled to internal stressors.

        When we feel stressed by thoughts, emotions, or external stimulants, you might feel like a swirling storm is inside of you. It’s hard to focus on a thought just like it’s difficult to focus on one swirling snowflake in a winter storm. But, with time, the snow slows and settles to the bottom of the snowglobe.

        You can use a snow globe imagery to help kids feel calm and focus on breath awareness as a self-regulation tool.

        Snow Globe Breath Awareness Tool

        To use this page, begin by having kid identify their emotions and feelings. Help them to become more aware of breath by describing their breathing, focus, stress levels as swirling like a shaken up snow globe.

        Then put your finger on the first white dot. Trace the arrow and take a deep breath in. Pause at the end of the arrow and breathe out.  Continue around the image several times while breathing.

        Then ask kids to describe their emotions, heartbeat, feelings, and breathing. Ask the user to identify how their breathing and other identifiers have changed. Are they feeling more like a settled snow globe? Or do they still feel “shaken up” and swirling? If so, repeat the breath awareness exercise.

        What else can I use the Breath Awareness Printable for?

        In sensory speak this activity can be used for modulation and improving arousal level.  This basically means practicing self regulation and calming, by focusing the energy on a single activity rather than the offending or overwhelming sensory input.

        This Breath Awareness PDF can also be used to improve focus.  Learners can practice channeling their energy onto the page to begin to learn to attend to one item at a time.  This will help practice self control.

        Mindfulness is not new.  It has been around for centuries. In western medicine, mindfulness is commonly taught in dialectical behavioral therapy, or DBT treatment. According to the writers at Mindful, “mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.  Mindfulness is a quality that every human being already possesses, it’s not something you have to conjure up, you just have to learn how to access it.”

        The OT Toolbox has an informative page of resources for mindfulness.  Check it out!

        While learning DBT, I tried to learn mindfulness.  I learned I am not good at it.  I can not slow my mind enough to sit without doing or thinking.  As a DBT activity, I clocked how many thoughts went through my head in 60 seconds.  I had over 20 different thoughts one of the days I tried this task.  I one minute!  Imagine people who meditate and are proficient at mindfulness can sit for HOURS thinking of nothing, just listening to nature or attending to their breathing. 

        That’s where this snow globe breath awareness task comes in as a mindfulness tool to help identify breathing and overall awareness.

        How can I modify this activity?

        • Laminate this PDF to make it reusable
        • Print in full color to make it more motivating
        • Instead of deep breathing, use the activity to place coins on each of the dots, then use the pointer finger to slide to the next arrow.  This develops in hand manipulation.
        • Create a modulation kit of printables, and other sensory items to work on self regulation, stress reduction, and attention/focus. The OT Toolbox has several printable deep breathing exercises and a pack of cards to specifically address this goal year-round.

        What other strategies can I use for calming and organizing?

        • Winter Mindfulness Activities
        • Sensory fidgets such a putty, koosh balls, coil bracelets
        • Chewing gum
        • Journaling and creative writing
        • Aromatherapy
        • Heavy work
        • Exercise/yoga/Pilates/walking
        • Pet therapy 
        • Music
        • The list is endless, work with each of your learners to find out what helps them with their self care

        Free Snow Globe Breath Awareness Printable

        Want to download a copy of this snow globe breathing exercise? Enter your email address into the form below to access this printable tool. Note that this resource is also available for immediate download inside the OT Toolbox Member’s Club. Members can grab the PDF immediately simply by clicking a button.

        Snow Globe Breath Awareness Exercise

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          With all of the holiday fun and excitement, do take time out for self care and deep breathing.  It will be worth it!

          Just keep breathing!

          Victoria Wood, OTR/L

          Victoria Wood, OTR/L is a contributor to The OT Toolbox and has been providing Occupational Therapy treatment in pediatrics for more than 25 years. She has practiced in hospital settings (inpatient, outpatient, NICU, PICU), school systems, and outpatient clinics in several states. She has treated hundreds of children with various sensory processing dysfunction in the areas of behavior, gross/fine motor skills, social skills and self-care. Ms. Wood has also been a featured speaker at seminars, webinars, and school staff development training. She is the author of Seeing your Home and Community with Sensory Eyes.

          Working on fine motor skills, visual perception, visual motor skills, sensory tolerance, handwriting, or scissor skills? Our Fine Motor Kits cover all of these areas and more.

          Check out the seasonal Fine Motor Kits that kids love:

          Letters Fine Motor Kit
          Kit de motricidad fina de verano
          Summer Fine Motor Kit
          Outer Space Fine Motor Kit
          Space Fine Motor Kit
          Spring fine motor kit
          Valentines Day fine motor kit
          winter fine motor kit
          Winter Fine Motor Kit

          Or, grab one of our themed Fine Motor Kits to target skills with fun themes:

          Want access to all of these kits…and more being added each month? Join The OT Toolbox Member’s Club!

          Star of David Printable Deep Breathing Activity

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          Star of David Printable Deep Breathing exercise

          Today I have another one of our mindfulness activities: a Star of David Printable that focuses on deep breathing. This particular deep breathing exercise was a special request by dozens of our readers. So, I knew that for those teaching or providing therapy services to kids in Jewish schools and homes, this would be a big hit. Be sure to check out another resource on how to use a breathing star to support self regulation needs.

          Star of David printable deep breathing exercise

          Star of David Printable Deep Breathing Exercise

          You’ve probably seen our other holiday and seasonal deep breathing exercises. They all focus on offering a fun and motivating way for kids to reset.

          Deep breathing strategies can help kids calm down, focus, and to re-group when they need to specifically focus on mindful participation in activities. It’s a powerful calming strategy.

          That’s where this Star of David Printable comes into play. It can be used during Hanukkah, or it can be used any time of year!

          Incorporate this deep breathing tool into other seasonal and themed activities:

          Star Breathing

          You’ve probably seen our many deep breathing tools available here on the website. Did you know we first started sharing image-based deep breathing resources many years ago, and then they started being created all over the internet using different images and pictures.

          One such image based breathing tool is star breathing.

          When one does star breathing as a self-regulation strategy, the user would trace along the sides of a star and breathe deeply in while tracing along the straight line of the star.

          When reaching the point of the star, the user would hold their breath and pause.

          This breath control strategy supports proprioceptive input through the lungs, chest, and offers heavy work input through the chest. It’s a very calming form of relaxation breathing.

          Free Star of David Printable for Deep Breathing

          Want to print off your copy of this free Star of David printable for deep breathing and mindfulness? Enter your email address into the form below to access this resource.

          Note that this printable is also found inside our Member’s Club. Members can log into their account and access it, along with hundreds of other printable resources, tools, activities, and crafts to help kids thrive.

          Free Star of David Deep Breathing Exercise

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            Colleen Beck, OTR/L has been an occupational therapist since 2000, working in school-based, hand therapy, outpatient peds, EI, and SNF. Colleen created The OT Toolbox to inspire therapists, teachers, and parents with easy and fun tools to help children thrive. Read her story about going from an OT making $3/hour (after paying for kids’ childcare) to a full-time OT resource creator for millions of readers. Want to collaborate? Send an email to contact@theottoolbox.com.

            What if you had themed, NO-PREP activities designed to collect data and can help kids build essential fine motor skills?

            Take back your time and start the year off with a bang with these done-for-you fine motor plans to help kids form stronger hands with our Winter Fine Motor Kit. This print-and-go winter fine motor kit includes no-prep fine motor activities to help kids develop functional grasp, dexterity, strength, and endurance. Use fun, winter-themed, fine motor activities so you can help children develop strong fine motor skills in a digital world. 

            winter fine motor kit
            Winter Fine Motor Kit

            The Winter Fine Motor Kit includes reproducible activity pages include: pencil control strips, scissor skills strips, simple and complex cutting shapes, lacing cards, toothpick precision art, crumble hand strengthening crafts, memory cards, coloring activities, and so much more.

            Ghost Deep Breathing Exercise

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            Today I have a fun mindfulness exercise for kids…a ghost deep breathing exercise! This deep breathing exercise is great for Halloween or adding to a ghost theme in therapy, the classroom, or home during the month of October, when self-regulation can use the fun of Halloween and ghosts with major calming benefits. You can grab this free mindfulness printable below!

            This ghost themed activity is a powerful self-regulation activity for kids this time of year!

            ghost deep breathing exercise for self-regulation for kids with a ghost theme

            Ghost Deep Breathing Exercise

            If you’ve been reading The OT Toolbox for long, you may have seen our pumpkin deep breathing exercise printable and our spider web deep breathing exercise. Both are fun ways to add a holiday theme to self-regulation needs.

            Related: You’ll love our spider activities for developing skills in therapy sessions around the Halloween season.

            Today’s Ghost Breathing Exercise is another fun Halloween themed therapy tool to use with kids!

            For more mindfulness exercises, you can check out the other deep breathing exercises here on the site.

            I love this deep breathing tool because it has a fun ghostly “woooo-hoooo” addition where kids can add their own fun and non-spooky ghost noises as they slowly breathe out.

            Add this resource to ghost themed therapy activities or calming exercises all during the month of October. It may even be a good way to get excited ghosts and goblins to calm down before a big classroom Halloween party!

            More ghost activities

            This self-regulation tool is a great addition to these other ghost activities that build skills:

            • Ghost sensory bin (make bread ties into ghosts for fine motor sensory play!)
            • Ghost craft– This simple ghost craft develops scissor skills, bilateral coordination, eye-hand coordination, and more.
            • Ghost Catch Game– All you need is a recycled milk carton and an old sock for bilateral coordination, crossing midline, gross motor skills, eye-hand coordination, core strength, and more.
            • Ghost Cookies– Baking with kids is such an awesome way to develop executive functioning skills. These ghost cookies are spooky fun!

            Free Deep Breathing Exercise

            You can print off this ghost deep breathing printable and use it in therapy sessions all month long!

            Enter your email address into the form below to access this freebie.

            Free Ghost Deep Breathing Exercise

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              Colleen Beck, OTR/L has been an occupational therapist since 2000, working in school-based, hand therapy, outpatient peds, EI, and SNF. Colleen created The OT Toolbox to inspire therapists, teachers, and parents with easy and fun tools to help children thrive. Read her story about going from an OT making $3/hour (after paying for kids’ childcare) to a full-time OT resource creator for millions of readers. Want to collaborate? Send an email to contact@theottoolbox.com.

              Don’t miss this pumpkin activity kit for fine motor skill work all month long!

              Pumpkin activity kit
              Pumpkin Fine Motor Kit