Podcasts · Dysregulated Kids: Science-Backed Parenting Help for Behavior, Anxiety, ADHD and More

Top 5 Therapeutic Exercises to Improve Emotional Regulation Skills in Children and Teens | Regulation First Parenting™ | E326

4 Aug 2025 · 12 min · Episode 326

Estimated Reading Time: 5 minutes

Does your child struggle with big emotions, anxiety, meltdowns, or emotional overwhelm? The key to improving emotional regulation skills isn't more discipline or consequences. It's helping the nervous system feel safe enough to shift out of survival mode. When we calm the brain first, children can think clearly, manage emotions, and build lifelong self-regulation skills.

In this episode, I share five simple, science-backed exercises that support improving emotional regulation skills in children and teens.

In this episode, you'll learn:

• Why children struggle with emotional regulation

• Five effective exercises for improving emotional regulation skills

• How movement, breathing, and sensory tools calm the brain

• Practical regulation techniques for kids that can be used at home

Why does my child struggle with emotional regulation?

Many children are stuck in fight, flight, or freeze mode. When the nervous system is constantly scanning for danger, even small stressors can trigger intense reactions.

A dysregulated nervous system can lead to:

• Meltdowns and emotional outbursts

• Anxiety and overwhelm

• Difficulty focusing or calming down

• Increased sensitivity to everyday stress

🗣️ “Many kids today are stuck in fight-or-flight mode. Their nervous system is overreactive, which means even small stressors can trigger intense emotional reactions.” — Dr. Roseann

The good news is that emotional regulation can be strengthened through consistent practice.

1. What is a Heart Hug?

The Heart Hug is a simple regulation exercise that combines deep breathing with gentle touch.

How to do it:

• Place one hand on the heart

• Place the other hand on the opposite shoulder

• Press gently and breathe deeply

• Keep feet flat on the floor

This calming exercise activates the vagus nerve and supports co-regulation when practiced together.

2. How does the 5-4-3-2-1 Grounding Technique work?

This sensory awareness activity helps children return to the present moment when anxiety or overwhelm takes over.

Ask your child to identify:

• 5 things they see

• 4 things they feel

• 3 things they hear

• 2 things they smell

• 1 thing they taste

This is one of the most effective regulation techniques for kids because it reconnects the brain and body.

When your child is dysregulated, it’s easy to feel helpless.

The Regulation Rescue Kit gives you the scripts and strategies you need to stay grounded and in control. Become a Dysregulation Insider VIP at www.drroseann.com/newsletter and get your free kit today.

3. How can I help my child reframe negative thoughts?

Many children get stuck in "what if" thinking.

Help them shift from:

"What if I fail?"

to

"What is true right now?"

Example:

Instead of "What if I fail the test?" try "I studied and did well last time."

This builds resilience, flexibility, and confidence while supporting improving emotional regulation skills over time.

4. What is the Touch-and-Visualize Technique?

This exercise helps children connect physical sensations with emotional awareness.

Try these steps:

• Ask where they feel stress in their body

• Place a hand on that area

• Visualize a calming color spreading through the space

• Breathe slowly until tension decreases

This technique is especially helpful for children who struggle to put emotions into words.

5. How do movement and breath support regulation?

Movement is one of the fastest ways to regulate the nervous system.

Helpful activities include:

• Cross crawls and cross-body movements

• Animal walks

• Yoga poses

• Dancing and rhythm activities

• Deep breathing exercises

These activities support coordination, focus, and emotional balance while helping kids with big emotions release stress.

Why does emotional regulation take time?

Emotional regulation is a skill, not a personality trait. Like any skill, it develops through repetition and support.

For families parenting a dysregulated child,…

Links in the notes 3

• https://drroseann.com/post/5-ways-to-calm-your-limbic-system
• https://drroseann.com/post/understanding-emotional-dysregulation-in-kids
• https://drroseann.com/podcast/meltdowns-tantrums-and-big-reactions-roseann-capanna-hodge

The episode on the publisher’s site ↗ (opens in a new tab)