RELAXATION+TECHNIQUES

By //Relax Kids// – January 5, 2011 **Posted in:** [|News (Relax Kids homepage], [|Schools] , [|relaxation] Relaxation can be defined as a feeling of being calm, an act of relaxing the body and mind – the state of simply being relaxed. It is not a new invention, it is a state that many of us have forgotten how to be. Generally, we seem to be more consumed with a fast paced lifestyle filled with technology. This includes children, who, these days, have access to the same kinds of technologies that adults do. This poses the question, are children growing up too quickly and taking on too much pressure at too young an age?
 * __ Relaxation is essential for positive wellbeing __**

Those children who spend considerably more time involved taking part in other activities where they are allowed to feel their body relax are found to be less stressed, (BBC 2006). Relaxation is a way of offering children an outer school activity and it consists of high and low energy states to let the body fully relax. Many people may wonder what children have to worry about but with 1 in 5 children now diagnosed with mental health problems, the numbers speak for themselves (British Medical Association 2006, Office of National Statistics 2004, The Telegraph 2009, TimesOnline 2010). By looking at numerous pieces of research it can be said that the biggest worries that children have are: exams, friendships, homework, health, the future, (Ofsted TellUs Survey, anon). In fact, the BBC (2008) take this even further by suggesting that holidays are stressful to children too – they lose their sense of belonging when away from school and their confidence levels drop.

Forman and O’Malley (1985) explain that attitudes that we take on to later life are formed in our youth. It is these attitudes that influence our future adult behaviour. If we can try and help children through stress at a young age, then they have stress management techniques for life. There has been much research to explain the benefits of relaxation procedures on children, both those who are anxious and those who are said to be generally healthy confident, (Barrett and Turner 2001, Allen and Klien 1996, Speidel and Troy 1985).
 * Start them young **

Goleman, (1995) recognises that when children compare themselves with peers and a competitive air is apparent, for example through competitive sports or academic tests, enzymes in the brain are produced that can interfere with concentration and classroom behaviour. In a classroom of children with different abilities, relaxation can be a way of creating a more cohesive, team atmosphere. There is no competitive air as relaxation activities allow children to recognise their personal breathing patterns, understand what their body needs at that time and play and interact with one another, so that they can build on their peer relationships. Children can receive positive feedback for listening to themselves. Positive feedback allows children to have a more positive approach to their own ability.
 * Schools and Relaxation **

Children do suffer from stress and angst. This may leave them restless, having nightmares, pulling at their hair or biting nails, amongst other ailments such as headaches and migranes, (Luca, 1984). Engel’s exploration in 1992 showed that when children who suffered from headaches and stress were exposed to relaxation techniques, there was a significant rise in “stress free days”. Stress can seriously damage mental health. In Klien’s (anon) piece he goes as far as quoting Greenberg, Domitrovich, &amp: Bumbarger, 2001, stating “it is clear that to reduce levels of childhood mental illness, interventions need to begin earlier, or ideally, preventive interventions need to be provided prior to the development of significant symptoms.” When 1 in 5 children have a mental disorder of some sort, it is clear that some kind of intervention has to happen and that Klien is correct in saying that it needs to begin at an early age. Relaxation provides activities that help children manage their moods. This allows them to be able to control their emotions with more ease than those who do not know how to. Mood swings are common in people of all ages and of all abilities, however, some people may have disorders such as ADHD that can make mood management more difficult. Parents and teachers can incorporate relaxation into their child’s / pupil’s routines simply, by a series of exercises, that can start the day, end the day, calm children during wet play/weekends or even in explore it in assemblies. Relaxation has been measured by biofeedback equipment on several occasions and has been found to be effective in improving behaviour and other symptoms in children with ADHD, special educational needs and similar issues (Frankel et al, 1997) and equally, those considered without any special educational needs, as it helps them continue to remain confident in themselves (Richter, 1984).
 * Mental Health **

Allen, J and Klein R (1996), Ready, set, R.E.L.A.X: A research based program of learning and self esteem for children. Watertown, WI: Inner Coaching
 * References: **

Anon, 2006, [|www.bbc.co.uk]

Anon, []

Barrett, P.M and Turner, C (2001) Anxiety Disorders of childhood and adolescence: A critical review. Journal of the American Academy of Child and Adolescent Psychiatry, Vol 30, pp. 519-552

Brown, K, (2010), [|www.risp.org]

Engel, J.M, (1992) Relaxation Training: A Self Help Approach for Children with Headaches, Occupational Therapy Programme, University of Wisconsin, Vol 46, Iss 7, pp. 591-6

Forman and O’Malley, 1985, A school-based approach to stress management education of students. Special Services in the School, Vol 1, pp 61-71

Frankel F, Myatt R, Cantwell DP, Fienberg DT, (1997) Parent Assisted Transfer of Children’s Social Skills Training: effects on children with and without attention-deficit hyperactivity disorder (ADHD). J Am Child Adolescent Psychiatry. Vol 36, Iss 8 pp.1056-64

Gallahue, D.L and Ozmuns J.C (1998) Understanding Motor Development – Infants, children, adolescents and adults. McGraw Hill, Boston

Goleman, D (2005) Emotional Intelligence, London: Bloomsbury Publishing

Greenberg, M, T, Domitrovich, C and Bumbarger B (2001). The prevention of mental disorders in school age children, Prevention and Treatment, Vol 4, Art 1

Klien, R.J (anon), School Based Intervention Using Muscle Relaxation Techniques, [|www.selectivemutism.org/resources/library]

Luca, R.V and Holborn, S,W (1984) A Comparison of Relaxation Training and Competing Response Training to Eliminate Hair Pulling and Nail Biting, Vol 15 Issue 1, pp.67-71

Richter, N.C (1984) The Efficacy of Relaxation Training with Children. J Abnorm Child Psychiatry, Vol 12, Iss 2, pp.319-44

Speidel, G.E and Troy, M.E (1985), The ebb and flow of mental imagery in education. In A.A.Sheikh and

S.Sheikh (Eds.), Imagery in education, pp.11-38, Farmingdale, NY:Baywood

Welford,H, 2008, [|www.BBChealth.co.uk]

Give your kids some well deserved time-out with these calming relaxation exercises Early starts, full school day, tests, deadlines, peer-pressure, extra-curricular activities, family time, homework... the list could go on and on. With so much going on in their lives, giving your child some chill-out time is a good idea to help them unwind. Try these top relaxation techniques for children (Top tip - try finding some relaxation music for children to accompany the exercises)
 * Relaxation Techniques for Kids **

Sleepy Starfish
Lie down on your back with your legs and arms apart. Stay very still and imagine you are a sleepy starfish resting at the bottom of the ocean. Breathe in and as you breathe out, relax you arms. Breathe in and as you breathe out, relax your legs, breathe in and as you breathe out, relax your head. See how still you can be at the bottom of the ocean, resting like a sleepy starfish. Repeat to yourself ‘I am silent, I am silent' or ‘I am calm and quiet, I am calm and quiet.’

Squeeze and Relax
Take in a deep breath and as you breathe in, squeeze all the muscles in your body. Now, breathe out and relax all the muscles in your body. Repeat this exercise 2 - 3 times.

Bubble Breaths
Imagine you are blowing bubbles of peace or happiness or love into the room. Take in a breath and imagine you have a pot of bubble liquid. Slowly and gently blow bubbles into the room. As you blow out the bubbles, imagine they are filled with peace and the whole room is filling up with peace. Do you feel peaceful?

Elastic Band
Close your eyes, be very still and imagine your body is a piece of elastic. Just relax to start with and enjoy being a floppy piece of elastic. Allow your legs to be floppy and relaxed, let your arms be floppy and relaxed, let your stomach be floppy and relaxed and finally, let your neck and head be floppy and relaxed. Now very slowly imagine someone is very gently tugging your head and someone else is pulling your feet at the same time. And the elastic is becoming tighter. Your muscles are becoming more taut. Your whole body is getting longer and longer. Enjoy this wonderful stretching feeling as you are growing longer. Then ... ping....let all the muscles in your body relax as the elastic band is released. Relax back to being a floppy bendy piece of elastic again. Enjoy this wonderful feeling of being totally relaxed and floppy.

Big Balloon
Close your eyes, be very still and imagine that you are holding a big balloon. It is very light. It feels very smooth. The balloon is in your favourite colour. Now hold the bottom of your balloon, and feel the balloon gently rising into the sky. Each time you breathe in and out, you gently glide further and further into the warm summer sky. The deeper your breath is, the further you can travel. Enjoy this feeling of weightlessness. Enjoy the feeling of being completely free. Your body feels weightless and free and your mind feels totally free.

 **Sea Breathing **  Lie down on your back, put your hand on your tummy and imagine you are breathing in and out like the waves. Take in a deep soft breath, and breathe out softly. Keep breathing in and out rhythmically like the tide….coming in and going out….coming in and going out. Feel yourself becoming more and more relaxed.

 **Relaxing on the Beach **  Close your eyes, be very still and imagine you are lying down on the beach. Feel the warm sand underneath your body. You can hear the waves of the sea. Now very gently you are going to relax each part of your body. Start with your feet, let your toes completely relax and become soft. Let this feeling spread gently through your feet. Now squeeze your legs and gently let them go. Feel all the tension in your legs being released as they become relaxed and soft. Squeeze the muscles in your tummy and let go completely. <span style="font-family: 'Calibri','sans-serif';">Stretch your back as long as you can and relax. Can you feel your back sinking into the sand? Now let your shoulders and neck become soft, as all the tension melts away. Squeeze your arms as tight as you can and let them go. Allow your arms to feel heavy as they sink into the sand. Squeeze your fingers into a tight fist, and now uncurl them slowly and rest them on the golden sand. Scrunch your face into a tiny ball and let go and relax. Let your head completely relax: relax your eyes, your ears, your cheeks, and your forehead. Become completely still and relaxed. Feel the warm sun on your face and body as you sink further into the powdery sand. Stay there for a few more moments, enjoying the feeling of being completely relaxed.