Move to Improve: How Movement Helps Kids Regulate Emotions

As a mom of three and a former classroom teacher, I’ve seen just about every kind of big feeling in kids: frustration that turns into tears, excitement that turns into chaos, anxiety that shows up as tummy aches. It’s all part of being human—especially a small human still learning how to navigate their emotional world. (and to be honest.... navigating emotions is hard at every age... am I right? 🙋‍♀️)

What I’ve learned, both at home and in the classroom, is this: movement is one of the most powerful tools kids have for regulating emotions. And too often, we overlook it, dismiss it, or just want the kids to sit still for a few minutes.

💡 Why Movement Matters for Emotional Regulation

Kids aren’t born knowing how to manage emotions—they learn it over time, primarily from watching us, the adults. But in order to learn anything, their nervous systems need to feel safe and balanced. And nothing helps reset the nervous system quite like movement.

Here’s how physical movement supports emotional regulation:

• It helps release pent-up energy and stress

• It shifts the body out of “fight or flight” and into calm

• It improves focus, impulse control, and mood

• It strengthens the mind-body connection, helping kids become more aware of how they feel

Whether it’s dancing, yoga, jumping, or crawling through a tunnel they built with couch cushions—movement helps kids move through their feelings, not just around them.

🌀 Emotional Dysregulation Looks Like...

You probably know it when you see it—those moments when your child becomes overwhelmed, hyper, tearful, or “shuts down.” They’re not being “bad.” Most of the time, they’re dysregulated—and they don’t yet have the tools to return to balance on their own.

Movement is one of the first tools I reach for with my own kids when emotions run high. And it’s often the one that works fastest.

✅ Simple Ways to Use Movement to Support Emotions

Here are a few of my favorite movement-based strategies to help kids regulate—no equipment or experience required:

1. Shake It Out

Shaking the body helps release excess energy and tension. Have your child shake their hands, arms, legs, and even their whole body. Make it silly—giggles are therapeutic too! Who can stay mad when mom or dad is acting like a goof ball?! Try it.....

2. Animal Walks

Crawling like a bear or hopping like a frog resets the nervous system and makes it feel like play.

3. Body Scan Stretch

Start at the top of the head and slowly stretch each body part down to the toes. This builds awareness and encourages slowing down.

4. Mini Me Yoga Poses

Gentle, playful yoga movements help kids strengthen, focus, and calm their minds. One of my favorites? The “Angel” pose with deep breaths and large, slow "flapping" of their wings.

5. Create a Movement Corner

At home or in the classroom, designate a cozy spot with a yoga mat, a small poster of breathing exercises, or even a balance board or bean bag. This gives kids a safe space to “move through” their feelings.

💛 Movement + Mindfulness = Magic

At Mini Me Yoga, we don’t just teach movement—we teach mindful movement. That means we pair playful poses and breathwork with emotional awareness, giving children tools they can carry with them for life.

When kids have a way to physically release tension, their emotions feel less overwhelming. And when those tools are fun and engaging? They actually want to use them!

Want to give your child tools to calm their body and focus their mind?

✨ Schedule a private Mini Me Yoga session with me today.
Perfect for groups of friends, homeschool pods, or just a reset after a long week.

Let’s help your child move to improve—and grow with calm, confidence, and joy.