Teaching Emotional Regulation Through Mindfulness: A Research-Based Approach for Young Children

Research consistently demonstrates that mindfulness-based interventions help children develop better emotional regulation, reduce stress, and improve attention while building resilience and self-compassion—skills that serve them throughout life.

Vermont's mindful communities have long embraced contemplative practices, and now cutting-edge research confirms what many parents have intuitively known: teaching children mindfulness skills provides them with powerful tools for navigating emotional challenges and building mental resilience.

Understanding Mindfulness and Emotional Regulation

Mindfulness is the practice of being fully present in the moment, observing thoughts, emotions, and surroundings without judgment. For kids, this can involve simple activities like focusing on their breath, noticing the sensations in their body, or engaging in a mindful walk.

Emotional regulation—the ability to identify, manage, and respond to emotional experiences in healthy ways—is a vital skill for children to develop, setting the foundation for mental well-being and healthy relationships.

The Science Behind Mindfulness for Children

Neurological Benefits

Research has shown that mindfulness has a profound impact on the brain. When children practice mindfulness regularly, they strengthen neural pathways associated with attention, emotional regulation, and stress resilience.

Stress Reduction in a Post-Pandemic World

The COVID-19 pandemic has caused a rise in stress, mental health concerns, and externalizing behaviors in children and their caregivers across the globe and illuminated the need to reduce stress levels and support self-regulation skills in even the youngest of children.

Evidence from Educational Settings

A total of 18 research studies conducted between 2010 and 2021 were identified. The main purposes of the studies reviewed were to examine the effects of MBIs on the development of emotional, behavioral, and cognitive self-regulation. Results showed that teachers generally found mindfulness practices feasible, acceptable, and effective in their classrooms.

How Mindfulness Supports Emotional Regulation

1. Calms Overwhelming Emotions

Mindfulness teaches children how to identify and name their emotions. By labeling feelings like anger, sadness, or frustration, kids activate the prefrontal cortex, reducing the intensity of these emotions and making them easier to manage.

2. Builds Resilience

When kids practice mindfulness regularly, they develop greater resilience to stressors. Instead of being overwhelmed by negative emotions, they learn to observe their feelings and let them pass without judgment.

3. Promotes Self-Compassion

Mindfulness encourages children to approach their experiences with curiosity and kindness. This helps them build a positive relationship with themselves, which is crucial for emotional well-being.

4. Strengthens Focus and Attention

Mindfulness exercises, such as guided meditations or focusing on the breath, improve concentration. This enhanced attention supports both emotional awareness and academic performance.

Research on Age-Appropriate Implementation

Considerations for Different Developmental Stages

Research reveals important considerations about when and how to introduce mindfulness practices:

As noted by Jennings, an international leading figure on mindfulness research in the school setting, MBIs may be developmentally inappropriate for elementary school students, hindering their ability to fully benefit from mindfulness teachings. This is because certain required abilities, such as substantial metacognitive ability, only develop later in their lives.

However, positive effects on self-regulation were significantly greater for children in need, suggesting that mindfulness may be particularly beneficial for children experiencing stress or emotional challenges.

Proven Mindfulness Techniques for Children

1. Deep Belly Breathing

Encourage kids to place their hands on their belly and take slow, deep breaths. This activates the parasympathetic nervous system, helping them feel calm and grounded.

2. Mindful Body Scan

Guide children through a body scan, where they focus on different parts of their body and notice sensations. This practice helps them connect with their physical self and release tension.

3. Gratitude Practices

Encourage kids to write or draw three things they're grateful for each day. Gratitude practices foster positivity and emotional balance.

4. The Glitter Jar Activity

Create a glitter jar as a calming tool. Shake the jar and watch the glitter settle, using this visual to teach children how to calm their minds and bodies when emotions feel turbulent.

Research Findings on Long-Term Benefits

Sustained Improvements

Research on school-based programs shows promising long-term effects. Building on methodological limitations of prior research, this study employed an active controlled design to assess the longer term wellbeing and emotion regulation outcomes after a 6 week mindfulness programme (Living Mindfully Programme, UK), for a group of school children aged between 9 and 10.

Enhanced Well-Being Outcomes

Self-report measures of wellbeing, mindfulness and emotion regulation were collected at pre and post training as well as at 3 months follow up. Results showed sustained improvements in multiple areas of functioning.

Mechanisms of Change

Secular mindfulness, introduced in Jon Kabat Zinn's Mindfulness Based Stress Reduction (MBSR), has been clinically proven to reduce stress, promote self-compassion and empathy, increase both attention and emotional regulation in youth and adults.

Implementation Guidelines for Vermont Families

Start Small and Build Gradually

Begin with short, simple practices that match your child's developmental level and attention span. Even 2-3 minutes of mindful breathing can be beneficial for young children.

Make It Playful and Engaging

Use stories, games, and visual aids to make mindfulness accessible and fun. Vermont's natural environment provides countless opportunities for mindful nature walks and outdoor awareness exercises.

Model Mindfulness Yourself

Children learn best when they see adults practicing what they teach. Consider developing your own mindfulness practice alongside your child's.

Be Patient with the Process

Mindfulness-based interventions (MBIs) have been found to both prevent impulsive behavior and interrupt periods of dysregulation. Research indicates that mindfulness enables cognitive and emotional awareness, diminishes emotional distraction and cognitive rigidity, and allows for intentional regulation.

When to Seek Additional Support

While mindfulness can be powerfully supportive, it's important to recognize when professional help may be needed. If your child is experiencing significant emotional distress, persistent behavioral challenges, or symptoms of anxiety or depression, consider consulting with a qualified mental health professional who can integrate mindfulness approaches with other evidence-based interventions.

Building a Mindful Family Culture

The results of this review suggest that teaching mindfulness practices to young children and their caregivers can both support the development of self-regulation of young children and foster socially and emotionally healthy environments in which this development can occur.

In Vermont's contemplative culture, families have unique opportunities to integrate mindfulness into daily life through seasonal awareness, nature connection, and community support. By grounding our approach in solid research while honoring our children's individual needs and developmental stages, we can help them build emotional regulation skills that will serve them throughout their lives.

Remember: mindfulness is not about achieving a particular state or suppressing difficult emotions. It's about helping children develop awareness, acceptance, and skillful responses to whatever they're experiencing—qualities that support both emotional health and resilience in our complex world.