5 Gentle Tools for Emotional Regulation
Whether you’re 5 or 50, neurodivergent or neurotypical, verbal or nonverbal, big feelings don’t discriminate. And sometimes, words just aren’t enough to sort through what’s going on inside.
This is one of the many reasons we love dance and movement as methods for emotional regulation. It’s a way to release what you’re holding, reconnect with your body, and re-center when the world feels like too much. Which, let’s be real, is pretty often for most of us. Right?
While dance is our favorite go-to for getting the feel-good endorphins flowing, there are plenty of other gentle movement-based tools that can help regulate emotions, too.
Here are five gentle tools you can try at home:
1. Animal walks
Bear crawl across the living room. Slither like a snake. Hop like a frog. These silly movements tap into proprioceptive input (which helps us feel grounded in our bodies) and can be incredibly calming. Plus, they’re just plain fun.
2. Wall pushes or chair squats
Got a kid (or an adult) who’s feeling overwhelmed? Invite them to press their palms against the wall and push like they’re trying to move it. This kind of heavy work helps regulate the nervous system and release tension.
3. Marching to music
Pick a favorite song and march to the beat, knees high, arms swinging! If you have little kids at home, we’re big fans of The Laurie Berkner Band, “We Are The Dinosaurs” song for this kind of movement. Marching creates rhythm in the body and can bring a sense of predictability and control, especially when emotions feel unpredictable.
4. Rolling or rocking
Try lying on the ground and rolling side to side, or sitting on a yoga ball and gently rocking back and forth. These repetitive, soothing motions are especially helpful for children and adults who need help calming down or transitioning between tasks.
5. Breath with movement
Try pairing simple stretches with deep breathing. Reach high to the sky on the inhale, fold forward on the exhale. This combo brings oxygen to the brain, loosens tight muscles, and invites the body to shift from “fight or flight” to “rest and restore.”
Movement that makes room for everyone
Our classes aren’t about perfect pirouettes; they’re about creating space, physically and emotionally, for every dancer to show up just as they are. Whether they move with words or gestures, walk or roll, love the spotlight or the sidelines, we see and celebrate them.
Through rhythm games, breath work, improv, and brain-body warmups, dancers build emotional regulation skills without even realizing it. Because in the right environment, regulation doesn’t feel clinical. It feels like laughter, music, and freedom.
Want to move with us?
If you’re in the greater Nashville area and looking for a gentle, joyful, and deeply effective way to help your child or yourself build emotional tools, confidence, and community, our dance floor is waiting.
