Calming Big Emotions
Calming Big Emotions: Using Self-Soothing Tools like Double Breath and Guided Imagery for Kids
When our children are overwhelmed by big emotions—whether it’s frustration, sadness, anxiety, or anything in between, we have simple, accessible tools within us that can help bring calm and restore balance.
As a neurodivergent mom raising a son with Autism and ADHD, I’ve seen firsthand how big emotions can take over, not just for him but for all of us. I know how hard it can be to keep your own cool when your child is in the middle of a meltdown or is holding onto a worry that just won’t let go. But through my journey of helping my son (and thousands of children) learn how to manage their emotions, I’ve discovered tools that really work—and I’m excited to share a couple with you.
In this blog, I’ll share two simple tools that can work wonders: the Double Breath for those “in the moment” big feelings and Guided Imagery to help your kiddo wind down at bedtime. Bonus: these techniques can double as co-regulation tools, giving you and your child a chance to reset together.
The Double Breath: A Quick Tool to Calm Big Emotions
The Double Breath is a super easy (and science-backed!) way to help kids—and you—feel more grounded. It’s great for those “meltdown moments” when frustration, sadness, or anxiety take over. It can also be done as a preventative tool to help ease big emotions before they begin.
How to Practice the Double Breath:
Sit or stand comfortably.
Take a short, sharp inhale through your nose.
Without exhaling, take another, longer inhale through your nose to fill your lungs completely.
Slowly exhale through your mouth, like you’re blowing out a candle.
Repeat 3-5 times
Want to make it fun? Imagine you’re breathing in your favorite color or smell—like pink cotton candy or fresh cookies out of the oven.
This technique helps calm the nervous system and gives kids a sense of control when emotions feel overwhelming. It’s quick, simple, and can be a game-changer for tough moments.
Guided Imagery: A Soothing Bedtime Practice
When your child is carrying worries or has a mind full of racing thoughts, bedtime can feel especially tough. That’s where Guided Imagery can really help. It’s like a little mental vacation that helps both kids (and parents) relax, release tension, and find a bit of peace before bed. It’s especially helpful when emotions are running high, giving both you and your child a gentle way to unwind.
A Guided Imagery Exercise:
Lie down somewhere cozy. If your child likes it, place a hand on their belly to help them focus on slow breaths—but no pressure if they’d rather skip that.
Ask them to close their eyes or focus on one point and imagine a safe, happy place—maybe a sunny beach, a magical forest, or their favorite spot at home.
Help them picture the details:
What does it look like? Are there colors or patterns?
What can they hear? Waves? Birds? A gentle breeze?
What can they feel? Warm sand? Soft grass? A fluffy blanket?
Encourage them to “hang out” in their happy place for a few minutes, taking slow breaths and soaking in the good positive feelings.
This practice helps shift their focus from stress to calm, creating a soothing end to the day for both of you.
Self-Soothing in Tough Times
I’ve seen how these tools can make a real difference. One child I worked with said the Double Breath helped them “push away the storm clouds” during a rough day at school. Another shared how imagining a peaceful mountain cabin before bed made their “worries shrink.”
These tools won’t make the hard stuff disappear, but it can give kids (and parents!) a little extra strength and calm. Plus, these moments of connection—just breathing or imagining together—are powerful.
About Roots Up (and a Little Something for You)
At Roots Up, we’re dedicated to helping kids (and their grown-ups) discover simple, evidence-based tools to feel calmer and more resilient. Our video library is full of resources like these, designed to help you and your child navigate life’s big emotions together. I’m truly passionate about sharing tools that make a real difference. For the past 20 years, I’ve been guiding children to develop emotional regulation and resilience using accessible, free resources that we all have within us. It’s incredible to witness the positive shifts these tools can bring.
To show our appreciation to the BSN community, we’re offering 20% off our monthly video library subscription. Just use code BSN20 at checkout on our website: Roots Up.
If you ever need support or just want to chat about how these tools might fit into your life, please reach out. I’m here for you!
Julie Campilio is the founder of Roots Up, an organization dedicated to helping children develop self-soothing skills through playful mind-body and evidence-based techniques. With two decades of experience as an educator and facilitator, Julie brings both professional expertise and personal insight as a neurodivergent parent raising a neurodivergent child. She understands firsthand the transformative impact of emotional regulation tools. To increase accessibility, Julie has created a digital library of practical self-soothing strategies, authored a children’s self-soothing book, and leads engaging workshops and classes designed to empower children and their caregivers.