In today’s digital age, it seems like our kids are spending more and more time on screens than ever before. We are well aware that screens have fast become a household staple, and while technology definitely has its perks, there’s a growing concern around how much time children are spending disconnected from their physical bodies. We often get so caught up in our thoughts and screens that we forget to tune into what it actually feels like to be in our own physical bodies. But why does this matter? Well, understanding and reconnecting with our physical selves is essential for both mental and physical well-being. And this goes beyond just “getting exercise” and extends to nurturing a holistic sense of health that involves body, mind, and emotion. So, let’s explore five simple ways to encourage your kids to reconnect with their bodies in meaningful ways.
1. Encourage movement through play
One of the simplest and most effective ways to get your child back into their body is through play. Kids naturally love to move through running, jumping or dancing. In fact, play is a vital part of any child’s development; allowing them to build motor skills, coordination, and emotional resilience. Psychoanalyst Donald Winnicott famously emphasised the importance of play in the emotional development of children, stating that it helps kids integrate their inner world with their outer reality. So, whether it’s a game of tag in the yard, a bike ride, or even just dancing to music in the living room, movement through play gives kids a better chance to experience their bodies more fully and get out of their heads.
2. Practice mindful breathing
In a world filled with distractions, it’s easy to forget to breathe deeply and tune into our bodies. Teaching your child mindful breathing exercises can be a simple yet powerful way to help them reconnect with their physical selves. It also helps to calm the mind, which is especially useful when children are feeling overwhelmed. Being aware of your body and its sensations is crucial for emotional regulation. By focusing on the sensation of the breath entering and leaving the body, kids can gain greater control over their emotions and mental state. Try deep breathing exercises together before bed or after school to help your child unwind and refocus. A useful exercise is helping your child trace the outline of their hand – breathing in as they swipe up the side of the thumb, and then breathing out as they swoop down the other side, breathing in as they trace up the side of the pointer finger, and out as they swoop down the other side of that finger, and so on. This simple exercise allows your child to stay focussed on their body, self-regulate and let the ideas that overwhelmed them catch up later when things feel calmer.
3. Get outdoors and connect with nature
Nature is the ultimate antidote to the overstimulation of screens and technology. Spending time outside, whether it’s hiking, playing in the park, or simply observing the natural world, these activities will empower your child to become more aware of their bodies in a way that is both grounding and soothing. Nature encourages all the senses through simple activities like touching the grass, feeling the wind on your face, and listening to the birds. These activities help foster a deeper awareness of how their bodies interact with the environment. In this way, kids develop a sense of competence and autonomy through active engagement with their surroundings. Being in nature provides kids with so many organic opportunities to explore and learn about their own bodies, while also encouraging creativity and problem-solving skills.
4. Incorporate gentle yoga or stretching
Yoga isn’t just for adults, it’s a wonderful practice for kids, too! Incorporating gentle yoga or stretching into your child’s daily routine can help them build strength, flexibility, and body awareness. By practicing yoga, children can learn to tune into their body’s sensations, relax their muscles, and develop a greater sense of balance and coordination. It can also be a great bonding activity for parents and kids to do together, creating space for connection and mindfulness.
5. Set boundaries around screen time
One of the most important steps you can take to help your child reconnect with their body is to set reasonable screen time boundaries. Too much time spent on screens can lead to a disconnect from the physical world and contribute to a bunch of unhelpful behaviours. Often this is because the online world creates an environment where things come too easily. This is a false reality and when the “real world” later becomes too demanding, things can quickly escalate. Setting aside designated screen-free times, encourages kids to engage in more physical activities. This shift away from constant screens will also help them refocus on what their body needs, whether that means moving, resting, or simply being present in the moment. Creating these boundaries will not only help with physical health but will also support their mental well-being.
The bottom line
Reconnecting with our bodies is more important than ever, especially in a world where we can so easily get lost in the digital realm. By encouraging our kids to move, play, relax, and spend time outdoors, we are also helping them create a solid foundation for both physical and emotional health. It’s so important to remember that the mind-body connection is key to healthy development. So, let’s all take a step away from the screens, tune into our bodies, and enjoy the many benefits of being physically present in the world around us.