Understanding Children’s Mental Health and how Yoga and Mindfulness can help

Understanding Children’s Mental Health and how Yoga and Mindfulness can help

By Christiane Kerr

Children’s mental health has become a significant concern in the UK, with recent data showing that one in six children aged 5–16 years has a mental health condition (NHS Digital, 2020). Anxiety disorders, stress, and Attention Deficit Hyperactivity Disorder (ADHD) are among the most prevalent conditions affecting children today. These challenges not only impact young peoples’ ability to learn but also influence relationships, self-esteem and overall wellbeing.

It is not all bad news; research shows that early interventions, especially on a  whole-school level, can make a big difference. Many schools are championing this approach, focusing on early action and employing mindfulness and yoga to support children’s mental health. In recent years hundreds of Educational Mental Health Practitioners have been trained up and Mental Health Support Teams will be available to more pupils in 2025. 

In this article we’ll explore definitions of anxiety, stress, and ADHD, alongside evidence-based strategies such as yoga, mindfulness and self-compassion to empower children and foster resilience. 

The World Health Organisation (WHO) highlights that half of all mental health conditions begin by the age of 14. Early intervention can change a child’s development and prevent future problems and whole school approaches such as mindfulness are particularly effective in reaching large groups of children at once. 

What is Anxiety Disorder?

Anxiety disorders are among the most common mental health conditions in children. They involve persistent, excessive worry or fear that disrupts daily life. In children, these can manifest as separation anxiety, social anxiety, or generalised anxiety disorder.

Symptoms of Anxiety in Children:

  • Constant worry about everyday activities

  • Physical symptoms like headaches or stomachaches

  • Sleep disturbance

  • Avoidance of certain situations or places

How Yoga and Mindfulness can Help:

  1. Breathing Techniques: Practices like Nadi Shodhana (alternate nostril breathing) can help regulate the nervous system and reduce the physiological symptoms of anxiety.

  2. Grounding Exercises: By focussing on the body, such as when walking or bringing attention to movement and sensations in the body with a relaxing body scan,  children can learn to anchor their awareness in the present and break cycles of worry.

  3. Self-Compassion Practices: Guided meditations focusing on kindness can help alleviate negative and self-critical thoughts which can often be a common feature of anxiety.

Studies show that yoga and mindfulness interventions in schools reduce anxiety symptoms. For example, a study published in Frontiers in Psychology (2018) found that school-based yoga improved emotional regulation in children with anxiety. 

Stress Management

Stress is the body’s response to both real and perceived challenges or threats. While short term stress can be motivating, chronic stress can have harmful effects, including sleep problems, weakened immunity and poor mental health.

Symptoms of Stress in Children:

  • Irritability and mood swings

  • Difficulty concentrating

  • Fatigue and physical symptoms

  • Withdrawal from social activities

How Yoga and Mindfulness Help:

  1. Mindful Movement: Gentle yoga poses, like Child’s Pose (Balasana) or Cat-Cow Stretch (Marjaryasana-Bitilasana) can help calm the mind and relax the body by releasing physical tension.

  2. Viewing (reasonable) Stress as a Growth Opportunity: Mindfulness teaches children to view stress as manageable, reframing it as an opportunity for learning rather than an insurmountable threat. When it becomes “distress” it is more problematic. 

  3. Kindness Practices: Group activities focussing on compassion for others can encourage social connection  and a sense of belonging which mitigates the harmful effects of stress.

Research backs this approach. A systematic review in the Journal of School Health (2019) highlighted that mindfulness programmes reduce stress and improve resilience in students, with early interventions showing the greatest impact.

What is ADHD?

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition characterised by inattention, hyperactivity, and impulsiveness. It affects approximately 5% of children worldwide (National Institute for Health and Care Excellence, 2022).

Symptoms of ADHD:

  • Difficulty sustaining attention

  • Impulsive decision-making

  • Excessive energy or restlessness

  • Struggling to follow instructions

How Yoga and Mindfulness Help:

  1. Focus and Attention Training: Techniques like Trataka (candle gazing) improve concentration and reduce impulsivity. 

  2. Breath awareness can train us to focus on the breath, to notice when our attention has moved from the breath and start again by bringing our attention back to the breath. Slow, deep breaths, in through the nose and out through the mouth can also activate the calming side of our nervous system helping us to relax. Children who have experienced trauma may struggle to stay with the breath so it is important to have other focussing options to choose from. . 

  3. Movement-Based Mindfulness: Active yoga poses, such as Tree Pose (Vrikshasana), channel hyperactivity constructively while enhancing balance and focus.

  4. Self-Regulation Strategies: Mindful breathing helps children pause and respond thoughtfully instead of reacting impulsively.

Studies show that mindfulness based interventions (MBIs) can improve ADHD symptoms. Research published in the Journal of Attention Disorders (2016) found that mindfulness reduced hyperactivity and improved executive functioning in children with ADHD.

Ideas for Integrating a Whole School Approach              

By embedding yoga, mindfulness, and kindness practices into their curriculum, schools can  create a supportive environment for students and staff alike. These could include: 

  1. Mindfulness Classes: Regular mindfulness sessions teach children techniques to manage emotions and improve focus.

  2. Yoga Breaks: Short, accessible yoga practices incorporated into the school day, helping children reset and recharge.

  3. Compassion Projects: Activities like kindness challenges encourage empathy and build community spirit.

The Evidence Behind Whole-School Approaches

  • The Mindfulness in Schools Project found that mindfulness training in schools improved emotional well-being and reduced anxiety in children.

  • The My Resilience in Adolescence (Myriad) Trial, one of the largest UK studies on mindfulness in schools, emphasised the need for voluntary participation to maximise engagement and outcomes. 

Practical Yoga and Mindfulness Techniques for Children

Below are some simple yet effective practices tailored to anxiety, stress, and ADHD:

For Anxiety:

  • Breath Awareness: Sit quietly and focus on the sensation of the breath entering and leaving the nostrils.

  • Butterfly Hug: Cross arms over the chest and tap alternately on the shoulders while breathing deeply—promotes self-soothing.

For Stress:

  • Body Scan: Lie down and mentally scan the body from head to toe, noticing areas of tension. See if you can relax and release any tension into the ground or whatever is supporting you. 

  • Gratitude Journaling: Encourage children to write down three things they’re grateful for at the start and end of each day. You can also do this at meal times and it can help shift the focus from stress to positivity.

For ADHD:

  • Lion’s Breath: Take a deep inhale, then exhale forcefully with a roar—helps release energy in a controlled way.

  • Colouring Mandalas: Combines mindfulness and creativity to improve attention and calmness.

  • Hakini Mudra: This mudra is taught to executives on management training courses.  Keeping the heels of the hand apart, bring the finger tips and thumbs to touch. Breathe in as you press the joined finger tips and thumbs and release slightly when you breathe out, keeping the contact with the fingers. This can also be combined with mindful movement such as walking or simple balance poses. 

The Role of Self-Compassion in Children’s Mental Health

Self-compassion, the ability to treat oneself with kindness during difficult times, is a powerful tool for mental health. Dr. Kristin Neff, a leader in this field, has research showing that self-compassion reduces anxiety, stress and feelings of inadequacy.

How to Cultivate Self-Compassion in Children:

  1. Affirmation Exercises: Encourage children to write and repeat kind words about themselves.  For example:  “May I be kind to myself and others or “My mistakes show that I am growing and learning.”

  2. Compassionate Imagery: Visualise a supportive figure offering encouragement and understanding.

  3. Common Humanity Reflection: Remind children that struggles are a shared human experience, reducing feelings of isolation.

Building Resilience Through Understanding Neuroplasticity

Teaching children about the brain’s ability to change, known as neuroplasticity, fosters hope and resilience. When children understand that their thoughts and habits can evolve and be more helpful, they’re more likely to engage in positive behaviour. 

Neuroplasticity in Practice:

  • Growth Mindset Lessons: Teach children that challenges are opportunities for growth, not fixed failures.

  • Skill-Building Activities: Encourage hobbies that challenge the brain, like playing an instrument or learning a new language.

Research by Yeager & Dweck (2012) found that teaching students about neuroplasticity reduced depressive symptoms and improved academic outcomes.

Children’s mental health is a growing concern, but early interventions rooted in mindfulness, yoga and self-compassion offer hope. By integrating these practices into schools, children can learn to manage anxiety, stress, and ADHD effectively.

Together, teachers, yoga teachers, parents and mental health professionals can make a lasting impact and equip children with the tools they need to flourish; every child deserves to thrive. 

References

  • NHS Digital. (2020). Mental Health of Children and Young People in England.

  • Frontiers in Psychology. (2018). The Effects of Yoga on Anxiety in School Children.

  • Journal of Attention Disorders. (2016). Mindfulness-Based Interventions for ADHD in Children.

  • YoungMinds Survey. (2021). Impact of COVID-19 on Young People’s Mental Health.

  • Yeager, D., & Dweck, C. (2012). Mindsets That Promote Resilience.

The Power of Play – For All Ages

mindfulness for children
mindfulness for children

                                         

                                          The Power of Play 

 

For all Ages 
Play is often seen as a way for children to pass the time or release energy.  However research shows that it significantly impacts children’s development and is also beneficial for adults too. In this blog we will explore how play support children’s development as well as boosting creativity and reducing stress in adults.  Introducing playful elements into your yoga classes can can encourage these benefits and help us all connect with our inner child. 
 
Benefits of Play for Children

When children engage in play, they often have to solve problems, think critically and make decisions. When a child builds a tower with blocks, they are not just stacking objects. They are learning about balance, gravity and spatial awareness. Research shows such activities enhance children’s mathematical and scientific thinking from a young age (Ginsburg, 2007).

Imaginative play, where children create scenarios and role-play, helps to develop language and literacy. Playing “school” or “house” allows children to use new vocabulary, understand sentence structures and grasp basic narrative skills. It lets them act out their feelings and learn to cope with different emotions in a safe environment. This kind of play is particularly important for children who may not yet have the verbal skills to express their emotions fully.

In team games, children learn to communicate, share and collaborate. Social interactions are essential in developing empathy and an understanding of others’ perspectives. During a game of tag, children learn to follow rules, take turns and negotiate, all essential social skills.

Benefits of Play for Adults – and how to incorporate it into your classes

Play has been shown to boost creativity and reduce stress in adults and it can also help develop a deeper awareness of our bodies.  Whilst yoga is traditionally associated with calm and focus, adding a touch of playfulness can make the practice more relaxing, engaging and joyful. 

Though not for everyone, one way to introduce playfulness is through partner yoga. Engaging in poses that require collaboration and balance with another person can inject a sense of fun into our practice. For instance, attempting a double dancer or supported tree pose encourages trust, communication and engagement.  When doing this you learn to synchronise movements and balance with someone else, helping you develop  proprioceptive awareness of your body and the space around you. 

Introducing play through activities such as a “mindful minute” helps students connect more deeply with each other. In pairs, each partner takes a turn to speak, uninterrupted, for one minute on a topic they are passionate about. The other partner has to listen intently and give feedback by simply repeating what they heard without advice or interpretation. You then swap over so each student has a turn to speak and to listen.  This is a great exercise for all ages and you can suggest age appropriate topics such as hobbies, food, my favourite place or nature.   

Bringing elements of improvisation to your class can not only deepen students’ understanding of yoga poses and sequences, it also offers the opportunity to explore them in a more creative way.  For example you could do a kneeling sun salute where you suggest and practise various elements and then give students the opportunity to come up with an individual 5 or 6 pose flow that incorporates the poses  that are most beneficial to them. This is also a great way to foster and encourage home practice. 

In summary, play  significantly impacts children’s development, fostering problem-solving, critical thinking and social skills. For adults, play reduces stress and boosts creativity. Incorporating playful elements into yoga classes, such as games, partner yoga or improvisation, enhances engagement, body awareness, and joy for all ages, making the practice more engaging and fun. 

 

How Mindfulness Meditation Can Help Primary Age Children Improve Their Focus and Concentration

Meditation, mindfulness for children
Meditation, mindfulness for children

In today’s fast-paced, technology-driven world, primary age children face numerous challenges when it comes to maintaining focus and concentration. With screens, extracurricular activities, and academic demands vying for their attention, it’s easy for young minds to become overwhelmed. However, mindfulness meditation offers an antidote that can help enhance focus and concentration as well as supporting overall wellbeing. In this blog we will look at the difference between focus and concentration, how mindfulness can help children and other factors that contribute to better focus and concentration. 

Understanding the Difference Between Focus and Concentration

Focus and concentration can be seen as two sides of the same coin. We need both for our brains to function optimally. 

  • Focus is the ability to direct one’s attention towards a particular task or object. It’s the act of channelling energy and attention in a specific direction, like listening to the teacher in a classroom.
  • Concentration  is the ability to maintain that attention for an extended period. It requires sustained effort to keep the mind engaged and prevent it from wandering.

Mindfulness meditation trains children to strengthen both skills. It teaches them to bring their awareness back to the present moment (focus) and hold it there without distraction (concentration). Over time, this practice can significantly improve a child’s ability to stay attentive, not only in school but also in their daily activities.

Benefits for Children of Mindfulness Meditation 

Mindfulness meditation is a simple, accessible tool that can be practised by children of all ages. Here’s how it works:

  • Develops Concentration Power: Meditation teacher and scholar, Shinzen Young, defines mindfulness as three core skills working together.  One of these skills is concentration power which has three components:
  • The ability to stay focussed for consecutive moments
  • To recognise when your mind has wandered
  • Develop the ability to bring it back to where you want it to be. 
  • Calms the Mind: Mindfulness helps children become aware of their thoughts and feelings without reacting to them. This can reduce stress and anxiety and calms the nervous system which will support learning and concentration.
  • Increases Self-Awareness: Through mindfulness, children learn to recognise when their minds start to wander. They become more conscious of their thoughts and impulses, giving them the ability to bring their attention back to the task at hand.
  • Strengthens Cognitive Abilities: Regular mindfulness practice has been shown to enhance executive function skills such as working memory, cognitive flexibility, and self-control. These skills are essential for maintaining focus and concentration, especially in academic settings.
  • Regulates Emotions: Mindfulness can also help children manage emotions like frustration, anxiety, or boredom, which often interfere with their ability to concentrate. By teaching them to acknowledge their feelings without becoming overwhelmed, mindfulness promotes emotional regulation and resilience.

Additional Factors That Support Focus and Concentration

While mindfulness meditation is a powerful tool, other factors also play a critical role in a child’s cognitive development. Integrating these  elements into a child’s routine can support the benefits of mindfulness:

  1. Getting Enough Sleep: Sleep is crucial for brain development, memory consolidation, and emotional regulation. Primary age children need about 9-12 hours of sleep per night. Ensuring that children follow a consistent sleep routine helps their brains rest and recharge, making it easier for them to focus during the day.
  2. A Balanced Diet: Nutrition is another essential factor. Foods rich in omega-3 fatty acids, protein, and complex carbohydrates support brain function and energy levels. Fruits, vegetables, whole grains and lean proteins provide children with the nutrients needed to sustain their focus throughout the day.
  3. Regular Exercise: Physical activity increases blood flow to the brain and releases endorphins, which boost mood and concentration. Simple activities like playing outside, riding a bike, or participating in sports can greatly enhance a child’s cognitive abilities.
  4. Managing Screen Time: Excessive screen time can negatively impact attention span, sleep patterns and overall mental health. Setting limits on screen time and encouraging activities that do not involve digital devices, such as reading, drawing or playing outdoors, helps children develop better concentration skills.

Mindfulness Exercises for Kids to Improve Focus and Concentration

Integrating mindfulness exercises into a child’s daily routine doesn’t have to be complicated. Here are a few simple yet effective mindfulness techniques that can help primary age children improve their focus and concentration:

  1. Mindful Breathing:
    • Children sit comfortably with their eyes closed or looking down.
    • Guide them to take deep breaths, inhaling slowly through the nose and exhaling through the mouth.
    • Ask them to pay attention to the sensation of the breath entering and leaving their body.
    • If their mind wanders, gently remind them to bring their focus back to their breath.
    • This exercise trains children to anchor their focus, which can improve concentration during school tasks.
  2. Body Scan Meditation:
    • Children lie down or sit in a comfortable position with eyes closed or with  a soft gaze. .
    • Guide them through a body scan, starting from their toes and moving up to their head.
    • Ask them to notice any sensations, tension, or feelings in each part of their body.
    • This practice increases body awareness and teaches children to recognise and manage physical and emotional states that may distract them from focusing.
  3. Mindful Walking:
    • Encourage children to walk at a slow pace, paying attention to each step they take.
    • Ask them to notice how their feet feel as they touch the ground and how their body moves.
    • Mindful walking helps children practise focus in a dynamic way allowing them to integrate the skill into everyday activities.
  4. Keep a Gratitude Diary:
    • Children write down or draw three things they are grateful for each day.
    • This activity shifts their attention to positive thoughts and feelings, which can improve mood and concentration.
    • Reflecting on positive experiences encourages a growth mindset and helps children become more mindful of the present.