Research on the Impact of Mindfulness and Relaxation on Children’s Mental Health in School

Researchers are curious about whether simple mindfulness and relaxation exercises can truly support children’s mental health. A study published in Contemporary School Psychology explored this question by talking directly to students about their experiences.

The researchers gathered feedback from 65 children ages 8 to 12 across several schools in England. Some of these students practiced mindfulness-based exercises, while others learned relaxation techniques.

Interestingly, children described the two approaches in slightly different ways. Those who practiced relaxation techniques often said the exercises helped difficult feelings “go away.” In contrast, those who learned mindfulness described being able to notice their feelings and let them pass.

Understanding the Research

Mindfulness and relaxation are similar but slightly different techniques: mindfulness teaches children to notice their thoughts and feelings without trying to change them, while relaxation techniques help children actively calm their bodies.

The goal of this study was to better understand how young people in England experienced these two approaches when they were taught in school. Instead of only looking at data, the researchers wanted to hear directly from students.

The study was part of a bigger project called INSPIRE (INterventions in Schools for Promoting Wellbeing: Research in Education). Schools were randomly chosen to teach either mindfulness activities or simple relaxation techniques. The schools represented both urban and rural areas.

The sessions were short — about 5 minutes each day — and were led by school staff who received training. Activities involved mindful breathing exercises, balancing, coloring, sensory activities like mindful eating, and muscle relaxation.

The researchers collected information by talking to the students in focus groups. In these groups, the adults had a few main questions to guide the conversation, but the children were free to share their own thoughts.

Everything they said was recorded and written down exactly as they spoke, so the researchers were able to study their answers carefully.

Based on the students’ feedback, the researchers found that both mindfulness-based exercises and relaxation techniques had a range of effects:

• A calm classroom atmosphere - Children valued a quiet, distraction-free environment for the exercises, which helps them participate fully.
• Time-out after breaks - Sessions held after lunch or recess gave children a chance to transition from active play to lessons more easily.
• Need for variation - While many enjoyed the activities, repeated exercises may feel boring. Children suggested adding more options or allowing them to choose activities.
• Positive impact on emotions - Many children shared that they felt happier and less sad after participating in the sessions. Both mindfulness and relaxation exercises also helped reduce feelings of anger and frustration. However, not every activity worked for every child, and some said certain exercises didn’t always help.
• Physical benefits - Children noticed feeling less restless or “hyper.” They felt more awake mentally. Those who practiced said the breathing activities helped them slow down their breathing and even calm their heartbeat. On the other hand, children who practiced relaxation techniques said the exercises helped ease stiff or tight muscles.

Practical Strategies for Parents and Caregivers

It’s clear from the research that both mindfulness and relaxation help children, just in different ways. This tells us something important: young people benefit from having both tools.

Here are some simple, realistic ways parents can make these practices more effective and sustainable at home:

Keep things simple and short

Children don’t need long sessions. Just 5 minutes of slow breathing before homework or bedtime can make a difference in how they feel or their focus. Short and consistent sessions work better than long and occasional ones.

Provide a quiet space for them

In the study, one child shared that it was hard to concentrate because there was construction happening right outside their classroom. They also mentioned the distraction of people constantly coming in and out.

Just like in school, mindfulness and meditation work best in an environment where children can focus without too many interruptions. You can make this happen by turning off the TV, putting phones on silent, and choosing a comfortable spot in your home.

Rotate between activities

Mixing things up keeps them interested and more willing to participate. You might try belly breathing one day, stretching the next, mindful coloring on another day, or even a short “notice five things” activity.

Give your child simple choices — such as “Do you want to do breathing or stretching today?” — to help boost their motivation.

Explain the “why” clearly

It helps to take some time explaining in simple and relatable language why a mindfulness or relaxation skill helps. For example, you might compare taking slow, deep breaths to pressing a “pause” button on your body, or slowing down a racing car.

You could also compare mindfulness to looking at your thoughts like clouds passing in the sky. You notice them, but they don’t have to bother you.

The researchers recommend further exploring children’s experiences to understand how mindfulness and relaxation affect them differently, and to compare the two approaches.

Try our Stress Management Worksheets and Coping Skills Worksheets at home. Families can use these resources to help children and teens strengthen their resilience and cope more effectively.