Ten simple theatrical exercises to calm children

     Imagine a hectic afternoon: children are running around the house or classroom, brimming with energy, while you, as a parent or educator, search for a way to bring calm without losing your connection with them. Theater, with its magical simplicity, might just be the answer. Recent neuroscience studies, such as those from Harvard University, show that creative activities help regulate a child’s nervous system, reducing stress and promoting well-being. The trick lies in channeling their energy in a playful yet structured way, and that’s exactly what the ten theatrical exercises below offer. Inspired by methodologies like MAT (Mindset, Action, and Theater) and ThM (Theater Movement), developed by Brazilian playwright Antônio Carlos dos Santos, these activities are easy to implement and turn chaotic moments into opportunities for learning and serenity.

Start with something simple: the “Silent Mirror.” Ask the children to sit in pairs, facing each other, and mimic one another’s movements as if they were reflections in a mirror—but silently, using only slow, gentle gestures. In a London school, teachers used this technique to calm a restless class after recess, noticing that the silence and focus on movement reduced anxiety within minutes. Studies from Stanford University on emotional regulation reveal that synchronized movement imitation activates the prefrontal cortex, helping children concentrate and slow down. It’s an exercise that requires nothing more than willingness and, over time, naturally teaches self-control.

Now, try the “Breathing Path,” an exercise that combines movement and body awareness, straight from the ThM methodology. Ask the children to imagine they’re walking through a magical forest, taking slow steps while inhaling through their noses and exhaling through their mouths, as if blowing a feather. You can guide them by saying, “Feel the cool air coming in, now let it out slowly.” Maria Montessori, the renowned Italian educator, used similar techniques to help her students find inner balance. Research from Columbia University shows that mindful breathing lowers cortisol levels—the stress hormone—bringing near-instant calm. It’s like giving kids a tool to reconnect with themselves.

How about adding a touch of imagination with the “Calm Puppet”? Inspired by MAT, this exercise invites children to pretend they’re relaxed rag dolls. Sitting or lying down, they imagine their legs, arms, and head going limp like cotton, “turning off” each body part as you narrate: “Now your arms are loose, like resting marionettes.” In a daycare in São Paulo’s countryside, educators saw hyperactive children settle down by visualizing this scene. Studies from Yale University on progressive muscle relaxation confirm that this technique eases physical and mental tension, leaving kids feeling light and peaceful.

What if calm came through a story? The “Whispered Story” exercise is perfect for that. Gather the children in a circle and begin telling a simple tale—like a river flowing slowly—in a low, steady tone. Ask them to close their eyes and just listen, following the rhythm of your voice. Antoine de Saint-Exupéry, author of The Little Prince, believed in the power of soft words to touch the soul, and science agrees: research from Oxford University shows that calm tones stimulate the parasympathetic system, which slows the heart and brings peace. It’s a way to cradle children in a shared moment of serenity.

To engage the body in a fun way, try the “Leaf Dance.” Part of ThM, this exercise asks kids to move like leaves falling from a tree, drifting to the ground in slow motion while soft music plays—or even just the sound of your voice mimicking the wind. In a rural Australian school, teachers adapted this idea after a storm, helping children recover from the fright with gentle movements. Studies from the University of Melbourne indicate that slow, rhythmic motions synchronize body and mind, reducing restlessness and fostering a child-friendly state of mindfulness.

Sometimes, children need to release energy before calming down, and the “Silent Theater” is ideal for that transition. Have them act out animals—like a lion or a bird—with exaggerated gestures for a minute, then “freeze” in silence, holding their pose. Charlie Chaplin, a master of wordless expression, used silence as an art form, and here it becomes a bridge to tranquility. Neuroscientists from the University of Cambridge explain that alternating short bursts of activity with pauses helps balance brain arousal levels, setting kids up for a well-earned rest.

How about an exercise blending touch and imagination? In the “Invisible Hug,” children pretend to embrace an imaginary friend—perhaps a teddy bear or a fluffy cloud—while closing their eyes and taking deep breaths. You might say, “Feel the warm hug, now let it calm you.” At a MAT workshop in Rio de Janeiro, this activity helped anxious children feel secure. Research from the University of California shows that imagining physical contact releases oxytocin, the “bonding hormone,” reducing stress even without real touch. It’s a sweet way to teach self-soothing.

For a more collective moment, the “Calm Circle” is a powerful choice. Sitting in a circle, the children pass a ball or a light object, like a feather, while quietly sharing something that makes them happy—“the sun,” “my dog.” The act of sharing positivity builds a sense of unity. The Dalai Lama, known for his serenity, has always emphasized gratitude’s role in inner peace, and Harvard University studies confirm that focusing on positive emotions lowers amygdala activity—the brain’s fear center. It’s an exercise that calms and connects at once.

Finally, wrap up with the “Giant’s Sleep,” an invitation to total relaxation. Have the children lie on the floor and imagine they’re exhausted giants after a long day, relaxing each body part as you narrate: “Your huge feet are heavy, now your arms are resting.” In a New York public school, this became a pre-nap routine, with visible results in the children’s calm. Studies from the University of Chicago show that guided visualizations slow the nervous system, preparing kids for restorative sleep or a peaceful break. It’s the perfect grand finale for a theatrical session.

These ten theatrical exercises are more than just games—they’re bridges to calm, focus, and child well-being. With Antônio Carlos dos Santos’s MAT and ThM methodologies, you have simple, science-backed tools to transform children’s daily lives. Whether you’re a parent or teacher, start today with a gesture, a story, or a movement. Theater’s magic is within your reach, ready to soothe little ones and fill them with serenity. Why not give it a try? The next moment of peace might be just one exercise away!

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