Emotional Regulation Strategies For Kids
If you’ve ever had a student or child shut down, lash out, or completely freeze in a stressful moment, you know how hard emotional regulation can be. When anxiety or anger takes over, kids often don’t have the words or tools to calm down. That’s where emotional regulation strategies come in.
Emotional regulation is the ability to manage strong feelings in a way that is safe and appropriate. One of the most powerful and accessible ways we can support this skill in students is by teaching them how to use their breath.
Why Breathing Supports Emotional Regulation
Here’s the science: when a child is upset or anxious, their body shifts into “fight, flight, or freeze” mode. Their heart rate rises, breathing becomes shallow, and the thinking part of their brain, called the prefrontal cortex, goes offline.
Deep, slow breathing tells the body it is safe. This activates the parasympathetic nervous system, which slows the heart rate, reduces cortisol (the stress hormone), and allows the thinking brain to come back online.
Teaching kids to use breathing as a calming tool gives them a reliable way to manage their emotions in the moment. Breathing is quick, portable, and always available, which makes it one of the easiest and most effective strategies for building emotional regulation.
A FREE Resource to Support Emotional Regulation in Kids
To help you introduce breathing as a core part of emotional regulation, I’m sharing one of my favorite tools:
A Pencil Pouch of Breathing Strategies
Check it out in the video below!
This FREE printable includes:
• 8 breathing strategy cards with visuals and step-by-step directions
• A printable pencil pouch to hold the strategies together
• Kid-friendly breathing techniques like Shape Breathing, Hot Cocoa Breathing, and more
This resource is fun, hands-on, and portable. Students can take it with them to the classroom, cafeteria, home, or therapy sessions. It is the perfect starting point for teaching emotional regulation through breathwork.
Click on the picture below to grab your FREE Pencil Pouch of Breathing Strategies!
How to Use Breathing to Support Emotional Regulation
Whether you are a school counselor, teacher, or mental health provider, breathing strategies are an easy and effective way to build emotional regulation into your daily routines. Here are some simple ways to start:
Morning Meetings or Transitions
Begin the day with a breathing strategy or use one to help students regroup after recess. This helps reset the nervous system and improve focus.
Small Groups
Introduce a new breathing technique in each session. Practice together and discuss when and how it can help with strong feelings.
Calm Corner Must-Have
Stock your calm-down area with printed breathing cards. Keep them visible and easy to access so students can choose a strategy when they need it most.
Take-Home Tools
Send breathing strategies home to support emotional regulation outside of school. The pencil pouch printable makes it easy for families to use, too.
One-on-One Counseling
Teach and practice a breathing strategy together. Let students select their favorite to “take with them” using the printable pouch. This encourages independence and confidence.
On-the-Go Support
Clip a few breathing cards to your lanyard or ID badge. These tools are quick to grab and perfect for in-the-moment coaching throughout the school day.
A Year-Round System for Teaching Emotional Regulation
After introducing breathing with the pencil pouch freebie, the next step is to keep the strategies fresh and engaging throughout the year. That’s why I created the Monthly Portable Breathing Strategies Bundle—a yearlong resource that supports emotional regulation in a way that is simple, consistent, and fun.
The bundle includes:
• 10 seasonal breathing activities with matching visuals and directions
• Printables for individual sessions, small groups, or whole-class use
• Monthly themes like Leaf Breathing, Rainbow Breathing, Firework Breathing, and more
• Compact, portable designs perfect for counselors, teachers, and support staff
This is an easy way to reinforce emotional regulation skills all year long with activities that kids enjoy and remember.
In Summary
Helping students manage big emotions begins with teaching emotional regulation. Breathing strategies are one of the most powerful and practical ways to support this growth. They help calm the body and refocus the brain so students can make thoughtful choices instead of reactive ones.
Start with your free Pencil Pouch of Breathing Strategies to give students a tool they can carry with them wherever they go. Whether you’re creating a calm corner, leading a group, or coaching one-on-one, this resource makes a meaningful impact.
Because when kids learn to breathe through their feelings, they learn how to regulate, recover, and keep going.
Click below for the free resource :)
