Relaxations Skills: For Children and Adults
ECE Behaviorist (2013)
When Relaxation skills
are used sensibly they are helpful and safe for everyone.
This technique can be
done sitting in a chair or laying on the couch or bed.
Begin with simple deep breathing.
- Close our eyes and breath in through your nose
slowly (1 2 3 4) now slowly release your breath through your mouth (1 2 3 4 5 6
- Repeat several times as you notice how it
relaxes your body when you breathe deeply.
Now squeeze your hands closed into fists.
- Make a fist with both of your hands and squeeze
tighter – even tighter (feel the tension?)
- Relax your hands slowly letting them just go limp.
- Stretch your finger wide and then wider.
- Relax your hands, allowing them to go limp
Raise your arms above your head as you breathe
in and when you lower them release the breath.
- Take a deep breath in through your nose and as
you do so, reach up over your head and stretch high and a bit higher….
- As you lower your arms breathe out through
pursed lips…slowly and relax.
- Repeat and then just relax, breathing in and
out slowly, with your hands by your side.
Tighten your leg muscles to make both of your
- Squeeze tighter.... tighter... and now relax.
- Let your legs become very relaxed.
Make the muscles in your arms very tight and
- Tighter.... and now relax. (Remember to
Relax as you notice your breathing.
- Keep breathing and relax…
- You deserve time to yourself and for yourself
As you close this session, know you can
revisit at any time.
- Wiggle your fingers and toes…
- Move your arms in small circles forward and
- Turn your head to the right, and then back to
the center, to the left and back to the center
- Open your eyes to look around the room (or
just look around the room if you are reading the script yourself)
When you are ready, you can return to your normal
activities feeling refreshed and relaxed.