Five Warm-Ups To Help Kids Focus
As a Myofunctional Therapist, I often hear from parents who are exhausted and frustrated that their child struggles to focus on homework, melts down over chores, or can’t sit still to read. These struggles with focus and behavior are what many parents face daily.” Shifting into “focus mode” isn’t easy for many children. When the nervous system is running too fast, they’re restless and distracted. When it’s running too slow, they’re tired and unengaged. Either way, parents are left wondering: How can I help my child calm down, focus, and get started?
A Yoga-Inspired Solution
To help my patients prepare their minds and bodies for therapy, I draw inspiration from my yoga training and begin each session with a short sequence of movement and breath exercises. This sequence is designed to release excess energy — calming the body and mind when they’re too restless — and at the same time energizing them when they’re sluggish.
The goal is balance: giving children just enough activation to wake up their brains, while also helping them feel steady and calm enough to focus.
Why These Warm-Ups Work
These exercises follow a simple but powerful pattern:
Activate – Light movement gets oxygen flowing and wakes up the brain.
Organize – Rhythm and cross-body motions help both sides of the brain work together.
Regulate – Breathing calms the nervous system and creates steady attention.
This pattern helps children spark energy when they’re sluggish and settle down when they’re overstimulated. It’s one of the reasons I use it in my myofunctional therapy sessions — and why it works just as well at home before homework, reading, or bedtime.
Special Note for Parents of Children with ADHD
Many children in myofunctional therapy also have ADHD or ADHD-like symptoms. These warm-ups can be beneficial because they target the exact challenges ADHD kids often face:
Movement regulates energy – A safe way to burn off the wiggles.
Rhythm organizes the brain – Repetition and patterns strengthen attention and sequencing.
Breathing brings balance – Deep breathing calms hyperarousal and builds steadiness.
Consistency creates predictability – The same sequence each time becomes a cue: “Now it’s time to focus.”
For children with ADHD or restless energy, this simple routine can help them transition from scattered to steady.
The Warm-Up Sequence to Try
Step 1. Blast-Off Stretch 🚀 (ages 6 and under)
Squat down like a rocket ship. Count down “5-4-3-2-1… BLAST OFF!” Jump tall with arms overhead, taking a big, deep breath in.
What it does: playful energy + oxygen boost.
Step 1. Echo Clap Challenge 🎵 (ages 6 and older)
Clap a short rhythm (clap, snap, stomp) and have your child echo it back. Add speed or silliness each round.
What it does: strengthens listening, sequencing, and coordination.
Step 2. Freeze & Focus 🎭 (all ages)
Play music for 15 seconds while your child dances or wiggles. Pause it — they freeze like a statue and take one deep breath. Repeat a few times.
What it does: burns off excess energy + builds self-control.
Step 3. Dragon Breaths 🐉 (all ages)
Inhale deeply through the nose, then exhale with a strong “whoooosh!” pushing arms forward like breathing fire.
What it does: energizes with the inhale, calms with the exhale.
Step 4. Brain Buttons Energizer 🧠 (all ages)
Rub hands together. Place one hand on the belly button, and gently rub the soft spot under the collarbone with the other. Switch sides.
What it does: wakes up the brain and increases alertness.
When to Use This Sequence
Before homework or studying
Before reading or quiet time
Before chores or responsibilities
Before a test, sports practice, or music lesson
After a meltdown or frustration
After school, as a reset for the evening
At bedtime, as a gentle way to settle down
🌙Bonus: Bedtime Starfish Breathing 🌙
Have your child spread out like a starfish on the bed (arms and legs wide). Guide them to take slow breaths, watching their belly rise and fall. Place a small stuffed animal on their belly and encourage them to “rock it to sleep.”
What it does: slows the heart rate, calms the nervous system, and eases kids into restful sleep.
These little exercises may look simple, but they’re powerful. Rooted in yoga practice, these movement and breath exercises can shift the nervous system into balance. With just a few minutes of intentional practice, children can release tension, find steadiness, and step into that sweet spot where learning, listening, and calm attention come more naturally.
At Palm Beach Myo, I specialize in myofunctional therapy for children and adults, helping patients improve breathing, sleep, and overall function through personalized care. If you're ready to explore how MFT can support your wellness journey, reach out today, because when you optimize function, you can truly breathe, sleep, and live better.
📞 Contact Palm Beach Myo Today
🌐 Visit: www.PalmBeachMyo.com
📧 Email: palmbeachmyo@gmail.com
📍 Call: (561) 303-6004
Helping You Breathe, Sleep, & Live Better.
