5 Relaxation Strategies Every School Counselor Should Know 

Teaching relaxation strategies in schools is essential. Students often experience big feelings—anxiety, anger, excitement, or sadness—that can be overwhelming. Whether it’s before a big test, after a disagreement, or during a challenging transition, these moments call for effective tools to help them regain calm and confidence. These techniques help students manage their emotions, improve focus, and build lifelong coping skills.

Below, I’ve outlined five effective calming strategies that are easy to teach and use.

Relaxation Strategy #1: Deep Breathing

Deep breathing is the go-to strategy when kids need to settle their minds and bodies. It’s simple, flexible, and works like magic when students feel overwhelmed or anxious. Plus, you always have your lungs with you.

Why It Works:

Deep breathing works by activating the parasympathetic nervous system, which helps the body relax and counteracts the fight-or-flight response triggered by stress. Research shows that slowing the breath can lower heart rate.

How To Teach It:

• Show students how to breathe in deeply through their noses for 4 counts, hold for 4 counts, and then exhale slowly through their mouths for 4 counts.
• Use visuals—like a breathing star or rainbow template or a youtube video.

When To Use Deep Breathing:

• Use it to start or end counseling sessions.
• Incorporate it into classroom lessons as a warm-up or closing, or spend a lesson relaxation strategies.
• Perfect for moments of test anxiety or helping a student calm down after a disagreement.

Tips for Deep Breathing

For K-5 students, use metaphors like “balloon breathing” or “flower breaths” to help them visualize the breathing. 

Here are 6 breathing exercises you can use with students + one simple craft if you have some beads and pipe cleaners.

Relaxation Strategy #2: Progressive Muscle Relaxation (PMR)

Progressive muscle relaxation (PMR) is a fantastic way to help students release tension and understand how stress feels in their bodies.

Why It Works:

PMR helps students become more aware of their physical tension and teaches them how to release it. Studies indicate that tensing and relaxing muscles sequentially can reduce overall stress levels and improve focus by providing a clear sense of physical relief.

How To Teach PMR:

• Walk students through a series of tensing and relaxing motions across different muscle groups—start at their toes and work all the way up to their shoulders.
• Use prompts like, “Pretend you’re squeezing a lemon… now let go!” or "Tense your muscles like a robot, and let them relax like a doll" to make it engaging.

When To Use It:

PMR works wonders for students struggling with stress-related physical symptoms, such as headaches or stomachaches. It’s especially handy in quiet, one-on-one sessions or small group activities.

Tips for Progressive Muscle Relaxation

Adding calming music or nature sounds creates a more soothing experience. 

Relaxation Strategy #3: Guided Imagery

Sometimes students need a mental break and time to imagine themselves somewhere peaceful. Guided imagery allows them to create a safe space in their minds and leaves them feeling refreshed.

Why It Works:

Guided imagery engages the imagination to create a calming mental escape, which can reduce stress and improve emotional regulation. Research suggests that visualization can lower cortisol levels and promote a sense of safety and relaxation.

How To Teach It:

• Invite students to close their eyes and imagine a calming setting, like a beach or a forest.

• Narrate the scene: “Imagine the sun warming your face, waves gently rolling in, and soft sand beneath your feet.”

When To Use It:

This can be a lifesaver before major tasks like presentations, or after emotional disruptions when a reset is needed.

Tips for Guided Imagery:

Using visual aids, such as printable pictures of calming places or student-created drawings, can boost engagement. For quick exercises, download 10 free mindful minute scripts—perfect for instant relaxation!

Relaxation Strategy #4: Mindful Movement

When students are restless or struggling to sit still, movement-based relaxation is the answer. It gives them an outlet for pent-up energy while teaching mindfulness.

Why It Works:

Movement-based relaxation helps release built-up physical energy while grounding students in the present moment. Studies highlight how light physical activity, paired with mindfulness, can improve mood, reduce tension, and enhance focus.

How To Teach It:

• Incorporate simple stretches or yoga-inspired movements, like “Child’s Pose” or “Butterfly Stretch.”
• Add rhythmic movements like gentle swaying or slow walking paired with intentional breathing.

When To Use It:

This technique works well after recess, during group counseling sessions, or anytime kids seem extra fidgety or distracted.

Tips for Mindful Movement

• Keep it imaginative by adding playful themes like “stretching like a starfish” or “growing like a tree.” With younger students, turning relaxation into movement-based “pretend play” makes it even more effective.
• Incorporate movement through simple yoga poses or stretches.

Relaxation Strategy #5: Positive Affirmations with Breathing

Combining deep breathing with positive affirmations can help students replace anxious thoughts with reassuring, constructive self-talk.

Why It Works:

Combining positive affirmations with breathing reinforces positive self-talk while calming the body. Research shows that affirmations can improve confidence and resilience, while deep breathing helps manage physiological symptoms of stress.

How To Teach It:

• Guide students to pick a simple affirmation like “I am calm” or “I can handle this.” Have them repeat the phrase as they practice slow, intentional breaths.

• Affirmation cards can be helpful visuals, or you can let students design their own to personalize the activity.

When To Use It:

This strategy helps students boost confidence before challenging tasks, such as speaking in front of a group or making new friends. It’s also effective in moments when self-doubt creeps in.

Tips for Positive Affirmations.

Consider displaying an “affirmation wall” in your counseling space or providing printable affirmation cards for kids to take home.

Get Started with Relaxation Strategies

Adding even one of these simple techniques into your toolkit can make a world of difference for your students. Relaxation practices like deep breathing, PMR, or guided imagery empower kids with skills they can use far beyond your office.

What is your next step? Start small: pick a technique and introduce it to a student or group session this week. It’s all about progress, not perfection, so celebrate the little wins.

Looking for more tools to support your work?

• Explore this resource with 35 scripts for relaxation activities

• Grab 10 free mindful minute scripts

• Download yoga cards and flows

• Add breathing boards to your calming tools.

What’s your favorite relaxation strategy? I’d love to hear from you—drop it in the comments below! Let’s keep building a community supporting student growth together.