Bonus episode

A gentle Balloon Breathing practice to help children slow down, feel calm, and reconnect with their bodies. This one is especially heartfelt, with my daughter joining me in the narration. She is passionate about relaxation too and it was such a special episode to create together.

Enjoy!

In this episode, children are guided through a gentle breathing exercise using their hands.

By tracing each finger like a starfish and pairing movement with breath, children practise slow, steady breathing in a simple and visual way.

This creates a rhythm the body can follow, helping to support calm and awareness.

Children can trace, watch, imagine, or simply listen, with full choice in how they participate.

Parent & Teacher information:

This episode is grounded in trauma-informed and neurodivergent-affirming practice, offering structured, predictable breathing with visual support.

Starfish breathing supports:• breath awareness and control• calming the nervous system• body-based regulation

It can be used:• during moments of overwhelm• before sleep• as part of a daily calming routine• in classrooms or group settings

Children may engage in different ways: tracing, watching, imagining, or resting, and all responses are welcome.

Gentle Movements to Release Energy

In this episode, children are invited to explore gentle movements that can help the body release extra energy and feel more steady again.

Some children regulate best through movement, especially when their bodies feel wiggly, restless, tight, or full of energy. This practice offers a calm and structured way to move, stretch, shake, and reset, while helping children notice what feels good and supportive for their body.

Children are reminded that they are in charge; they can move in their own way, make movements bigger or smaller, or simply listen.

Parent & Teacher Notes

This episode is grounded in trauma-informed and neurodivergent-affirming practice, recognising that movement is often an important and valid form of regulation.

It can be especially helpful:
• during transitions
• after recess or busy play
• before focused learning
• during emotional reset moments

Children may choose different types and sizes of movement, and all responses are welcome.

Learning to listen to the body

In this episode, children practise noticing sensations in their bodies — such as warmth, movement, breathing, or relaxation.

This skill helps build interoceptive awareness, which is the ability to notice internal body signals.

By gently exploring sensations in their hands, shoulders, breath, and feet, children begin to understand the messages their bodies send throughout the day.

Parent & Teacher Notes

Developing this awareness helps children recognise when their bodies need movement, rest, or calming strategies.

Interoceptive awareness supports:

• emotional regulation• self-awareness• attention and focus• recognising early signs of stress or fatigue

Some children will notice sensations easily, while others may notice very little. Both responses are normal.

Encourage curiosity with prompts such as:

• “What do you notice?”

• “Does anything feel different?”

• “Your body might notice something different next time.”

Children may move while noticing sensations, which is expected and acceptable.

This activity can be used:

• before learning tasks• after recess• during emotional resets• as part of calming routines