Helping Kids Find Calm on the First Day of School

Hi friends, it’s Miss Macgrady here! I know how exciting (and a little nerve-wracking) the first day of school can be—for both kids and grown-ups. Whether it’s their very first day or they’re adjusting to a new teacher and classmates, the unknowns can make even the bravest little hearts feel anxious. But don’t worry—I’m here with some simple, loving tips to help make the first day feel a little easier and a lot more fun!

One of my favorite ways to help children manage their anxiety is by teaching them a calming strategy that works wonders: deep breathing. Not only does deep breathing help calm anxious minds, but it’s a fantastic tool for managing all kinds of emotions—whether it’s excitement, frustration, or even anger. Plus, it’s something that can be done anywhere, anytime, and it doesn’t require any special equipment—just a big, calming breath!

Here’s how we can help kids start their deep breathing journey:

1. Start by having them place their hands gently on their tummy. This will help them feel how their stomach rises and falls with each breath—such a lovely reminder of how their body works when they’re calm.

   
   

2. Next, you model the breathing for them. Take a big, deep breath in through your nose, hold it for a couple of seconds, and then slowly blow it out through your mouth. I always like to suggest closing their eyes for a moment, so they can really focus on their breath and tune out the world around them.

   
   

3. Then, encourage them to follow along. In a soft and soothing voice, guide them by saying, “Breathe in through your nose, and out through your mouth,” as you model the breathing together. Take your time, and keep it gentle. You’ll be amazed at how quickly they catch on!

   
   

Once they’ve got the hang of it, I love to have kids do deep breathing for a set number of breaths. A slow count of ten is usually just right—it gives them time to relax and reset.

If a child is having a little trouble, try turning the breathing into something playful! You can have them imagine smelling a yummy treat, like chocolate chip cookies, and then blowing out birthday candles. The more fun and imaginative, the better—they’ll love it!

For some extra support, I’ve created several deep breathing posters that are perfect for classroom or home use. The 'Calm Down Breathing' resource empowers children to use mindful breathing as one of their self-regulation strategies. My 'Calm Down Like a Dinosaur' teaches children how to use calm-down techniques.

In addition, my read-aloud videos like 'Breathe Like A Bear: First Day of School Worries' and 'My Magic Breath' dive even deeper into this technique with fun, engaging stories!

Creating a “Feel-Better” Toolbox for Extra Support

For some children, especially if they’re feeling a little homesick, deep breathing might need some backup. That’s where a “feel-better” poster comes in! I like to help kids create a colorful, personalized poster with pictures of calming activities they can do when they need to feel better. This poster becomes their very own toolbox of calming strategies.

Here are a few ideas for what they might want to include on their poster:

• Thinking about something that makes them smile

• Drawing a picture of something they love

• Looking at a favorite book

• Using a fidget toy

• Writing a little letter to a loved one

• Getting a refreshing drink of water

• Talking to a teacher or a grown-up

• Doing more deep breathing!

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Having a visual reminder of things they can do when they’re feeling upset gives kids a sense of control and independence. It’s all about helping them build resilience and feel empowered to manage their emotions on their own.

I hope these tips bring some extra calm and comfort to your little ones as they head into a new school year. I know that with a little love, patience, and deep breathing, they’ll feel ready to take on whatever comes their way. Wishing you all a bright and wonderful start to the school year!

With lots of love and big, calming breaths, Miss Macgrady