14 Relaxation Techniques for Teens

A brain under construction

Think of the teenage brain as a car with a powerful engine but brakes that are still being installed.

The parts of the brain responsible for emotional reactions are at peak sensitivity, while the prefrontal cortex—the brain’s “braking system” for impulse control—is still maturing.

Chronic stress floods this system with hormones like cortisol, which can interfere with how these crucial connections form.

• The first exhale: Ask your teen to push all the air out of their lungs with a gentle “whoosh” sound.
• The inhale: Instruct them to close their mouth and inhale quietly through their nose for a slow count of four.
• The hold: Have them hold their breath for a count of seven. This is the most important part for resetting the nervous system.
• The second exhale: Guide them to exhale completely through their mouth, making that “whoosh” sound again, for a long count of eight.
• The repetition: Encourage them to repeat the entire cycle three to four times.

• Five sights: Ask your teen to look around and silently name five things they can see. Prompt them gently: “It could be the clock, a book, anything at all.”
• Four sensations: Guide them to notice four things they can physically feel, such as the texture of their jeans or the sensation of their feet on the floor.
• Three sounds: Ask them to listen carefully and identify three distinct sounds, such as the hum of a refrigerator or a distant siren.
• Two scents: Have them name two things they can smell. If they can’t smell anything, suggest they imagine two of their favorite scents.
• One taste: Ask them to notice one thing they can taste, even if it’s just the feeling of their tongue in their mouth.

• Feet and toes: Ask them to squeeze the muscles in their feet and curl their toes tightly for five seconds, then release the tension completely.
• Legs: Have them tighten the muscles in their calves and thighs, hold for a moment, and then release.
• Hands and arms: Guide them to clench their fists and flex their arms, hold the tension, and then let it all go.
• Shoulders and neck: Instruct them to raise their shoulders toward their ears, hold tightly, and then drop them completely.
• Face: Have them scrunch up their facial muscles, hold, and then relax their jaw and brow.

• Get comfortable: Ask them to find a quiet space, close their eyes, and take a few deep belly breaths.
• Imagine a safe place: Ask them to picture a place where they feel completely safe and relaxed, such as a quiet beach, a forest, or their own room.
• Engage the senses: Prompt them with gentle questions: “What do you see? What colors are around you? What sounds do you hear? Can you feel a warm breeze on your skin?”
• Stay for a few minutes: Encourage them to stay in this peaceful place for a few minutes, soaking in the calm feelings before slowly returning their attention to the room.

10. Drawing or doodling to de-stress

For some teens, the pressure to find the right words is a source of stress in itself.

Doodling gives the anxious part of their brain a simple, repetitive task to focus on, which can be incredibly calming. Encourage them to try these low-pressure ideas:

• Mindful scribbling: Have them take a pen and a piece of paper and just scribble, focusing only on the feeling of the pen moving across the page.
• Pattern drawing: Simple, repetitive patterns, such as circles, lines, or zentangles, can be meditative and require very little artistic skill.
• Coloring apps: Using a coloring book or a coloring app on their phone provides structure while still allowing for creative expression.

12. The role of gentle exercise and yoga

Stress creates a restless, buzzing energy in the body that has nowhere to go.

Gentle movement gives that energy a productive exit route, burning off cortisol and releasing endorphins. Simple ways to incorporate movement include:

• A mindful walk: Taking a 15-minute walk without a phone, focusing only on the rhythm of their steps and the feeling of their feet on the ground.
• Stretching: Simple stretches held for 30 seconds can release physical tension stored in the neck, shoulders, and back.
• Yoga: Following a beginner’s yoga video online combines movement, breathing, and mindfulness into one powerful practice.

• Leading with your own experience: “I’ve been feeling stressed lately, so I tried that 4-7-8 breathing thing. It actually helped. Want me to show you?”
• Practicing together: Suggest trying a guided meditation or a gentle yoga video as a family activity, with no pressure to be perfect.
• Offering a menu of options: Let them read through this guide and decide what sounds interesting. Giving them agency makes them more likely to engage.
• Choosing a low-stress moment: Introduce these ideas during a calm car ride or a quiet evening, not in the middle of an argument or a panic attack.

• Shifts in their baseline: Noticeable changes in mood, eating, or sleeping patterns that last for more than two weeks.
• Pulling away from their world: A sudden loss of interest in friends, hobbies, or activities they used to enjoy.
• A drop in functioning: A significant and unexplained drop in their academic performance or school attendance.
• Unexplained physical pain: A pattern of headaches, stomachaches, or fatigue with no clear medical cause.
• Expressions of hopelessness: Any mention of feeling worthless, being a burden, or wanting to die must be taken seriously.

• Overwhelming emotions: Their anxiety or sadness seems uncontrollable and doesn’t respond to comfort or relaxation attempts.
• Inability to participate in life: They are consistently unable to go to school, do homework, maintain friendships, or participate in family life.
• Constant physical complaints: They frequently complain of headaches, stomachaches, or fatigue that don’t have a clear medical cause.
• Deep social isolation: They have cut themselves off from friends and family and have lost interest in all the activities they once enjoyed.
• Any talk of self-harm or suicide: If your teen talks about wanting to hurt themselves or die, this is a crisis that requires immediate professional intervention.