326: Top 5 Therapeutic Exercises to Improve Emotional Regulation Skills in Children and Teens

The answer lies in the nervous system. When a child’s brain is in “survival mode,” even small stressors can feel huge. That’s why these exercises are designed to activate the parasympathetic nervous system—the body’s natural "calm and connect" state.

No fancy equipment required. These therapeutic exercises are simple, science-backed ways to help children and teens regulate emotions and build emotional balance. The more consistently you practice them, the more emotional regulation skills improve over time.

Let’s walk through the top 5 therapeutic exercises to improve emotional regulation skills in children and teens.

Why Does My Child Struggle With Emotional Regulation?

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. And when that system never gets a chance to reset, emotional self-regulation becomes nearly impossible.

🗣️ “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

That’s why the focus here is on calming the brain and body—because that’s where strong emotional regulation skills begin. These therapeutic exercises activate the parasympathetic system, helping your child shift from survival to safety.

With daily practice, children become more aware of their own emotions, learn to respond instead of react, and start to experience more positive emotions—even in stressful situations.

What Is a Heart Hug—and How Does It Help With Emotional Regulation?

The heart hug is a simple, grounding touch-based exercise that uses deep breathing and gentle pressure to regulate the nervous system. It’s one of the most powerful emotional regulation activities for children of all ages, including toddlers and teens.

When a child places one hand on their heart and the other on their shoulder, they’re activating the vagus nerve. This tells the brain: “You’re safe.” Over time, this helps reduce stress, improve emotional well-being, and promote better mental health.

Co-regulation strategies like this one also strengthen your connection as a parent. When done together, your calm presence helps your child learn how to calm their own body and mind.

How to do it:

• Right hand on the heart, left hand on the opposite shoulder
• Press gently and breathe deeply
• Feet flat on the floor
• Do it with your child to promote co-regulation

Real-life tip: Use it in the morning or before bed—or when your child is spiraling. Even toddlers can learn this with help.

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.

How Does the 5-4-3-2-1 Grounding Technique Improve Emotional Regulation?

The 5-4-3-2-1 Sensory Awareness Activity is a grounding technique that brings children out of emotional overwhelm and back into the present moment. It’s especially effective when anxiety or overwhelming emotions are hijacking their nervous system.

How to Practice:

• 5 things they see
• 4 things they feel
• 3 things they hear
• 2 things they smell
• 1 thing they taste

This technique boosts mindfulness, improves emotional self-regulation, and reconnects brain and body. It's a...