12/09/2025
Ground yourself with this holiday-themed exercise.
Hot Chocolate Breathing is a simple, playful way to help a child reconnect with their body when emotions start to rise. By imagining the warmth and smell of a comforting mug of hot chocolate, we invite the brain to shift from “alarm mode” back into a state where it feels safe enough to slow down.
Deep, steady breathing sends powerful signals through the vagus nerve, telling the brain that the danger has passed. Heart rate begins to settle. Muscles soften. The thinking part of the brain becomes more accessible again. For a child, this means clearer thoughts, calmer choices, and an easier time connecting with the adults around them.
This strategy works beautifully because it blends imagination with sensory cues — a perfect combination for young people who need something concrete to focus on when they feel overwhelmed. It gives them a job to do… smell the hot chocolate, blow to cool it down… while their nervous system gently recalibrates.
If you try this at home or school, notice what changes for your child after a few slow rounds. What helps them pause and reset? Share your experiences — it may help another parent or educator feel less alone.
For more calming tools, co-regulation strategies, and brain-based interventions for emotional overwhelm, explore our toolkits via the link in comments below ⬇️ or through our Linktree Shop in Bio.
