February arrives with plenty of Valentine’s buzz: chocolate, cards, flowers, and talk of love. Love is a powerful emotion, but it isn’t the only one taking center stage. This month brings a full spectrum of feelings for kids and grown-ups alike.
Alongside love, we may also experience stress, fear, frustration, disappointment, or feelings of overwhelm. These are all big feelings, and they are a normal part of being human.
As explored in this month’s free resource, feelings don’t just stay in our thoughts. Emotions often show up in the body as well. For one child, excitement may feel like a fast heartbeat; for another, it may feel like butterflies in the stomach. While these experiences vary from person to person, one thing remains consistent: the mind and body are deeply connected.
Why Feelings Show Up in the Body
This connection is not abstract. It is built into the way the brain and body communicate every moment of the day. The brain and body communicate through a complex network of neural pathways, hormones, and chemical messengers. These systems allow information to move back and forth between the brain and the rest of the body. When the brain interprets an experience as exciting, stressful, or threatening, it sends signals through the nervous system that prepare the body to respond.
As a result, emotions are often accompanied by physical changes. Excitement or anxiety may increase heart rate, fear may cause muscle tension, and prolonged stress can affect digestion, leading to stomach discomfort or headaches. These responses are not random; they reflect the nervous system’s role in helping the body adapt to and manage incoming information.
Feelings and Emotional Regulation
Becoming aware of emotional experiences and how they register in the body is a foundational skill for emotional regulation. When children and adults learn to recognize early physical cues, such as changes in breathing, muscle tension, or heart rate, they are better able to identify what they are feeling before emotions escalate.
This awareness creates an opportunity for intentional response. By understanding how emotions influence and impact the body, supportive strategies can be used to help the nervous system settle. This is where meaningful regulation begins, allowing space for relief, resolution, and emotional growth.
Simple Ways to Support Calm and Regulation
Below are several science-informed strategies that support both the mind and body during moments of emotional intensity:
1. Slow the Breath
Slow, controlled breathing helps signal safety to the nervous system.
- Breathe in slowly through the nose
- Exhale gently through the mouth
- Try counting: inhale for four, exhale for six
2. Use Deep Pressure
Deep pressure input can calm the nervous system and reduce muscle tension.
- Hug a pillow or hug yourself
- Squeeze a stress ball
- Press your feet firmly into the floor
3. Name Body Signals
Putting language to physical sensations helps make emotions feel more manageable.
- “My chest feels tight.”
- “My stomach feels jumpy.”
4. Move the Body
Movement helps release excess energy associated with strong emotions.
- Take a short walk
- Stretch or gently shake out your hands and arms
5. Engage the Senses
Sensory input helps anchor the body in the present moment.
- Name three things you can see
- Listen for two different sounds
-
Touch something soft or cool
Learning to Feel, Understand, and Regulate
Big feelings are not something to avoid; they are something to understand. When children learn how emotions connect to their bodies, they build tools that support emotional regulation, resilience, and overall well-being—skills that extend far beyond childhood.
At Know Yourself Academy, we believe health literacy includes understanding emotions, the body, and how they work together. Explore this month’s free resource and continue learning with us as we help children build awareness, confidence, and lifelong self-care skills.
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