Move It or Lose It: How Physical Activity Helps Kids Regulate Big Emotions

We’ve all seen it—that moment when a child is overwhelmed and can’t calm down no matter how many soothing words we offer. In those intense moments, reasoning falls flat, and frustration builds. That’s where the “Move It or Lose It” strategy from Whole Brain Parenting comes into play. It reminds us of something simple but powerful: the body can lead the brain.

When our kids are stuck in emotional overload, movement can be the key to regulation.

Why Movement Helps Calm Big Feelings

When a child is dysregulated, they’re operating from the downstairs brain—the part responsible for survival instincts like fight, flight, or freeze. Logic, language, and self-control are offline.

But when we get the body moving, we change the brain’s chemistry. Physical movement helps:

• Increase endorphins and serotonin (those feel-good chemicals)
• Reduce cortisol (the stress hormone)
• Reconnect the left and right hemispheres of the brain
• Shift focus from emotional overwhelm to bodily awareness

In short, moving the body gives the brain a new job—and this shift often helps emotions settle enough to re-engage in problem-solving and connection.

Everyday Ways to Use “Move It or Lose It”

This strategy isn’t about hitting the gym or running laps—it’s about small, intentional movements that can help kids get unstuck emotionally. Here are a few ways to make movement a tool in your parenting toolkit:

1. Dance It Out

Put on a favorite song and invite your child to dance with you. It lightens the mood, gets the body moving, and signals playfulness—often the perfect recipe for emotional reset.

2. Go for a Walk

Stepping outside, even just around the block or in the backyard, changes the environment and stimulates calming sensory input. Bonus: the rhythm of walking itself is grounding.

3. Jump, Stretch, Wiggle

Sometimes a child just needs to release stored-up energy or tension. Try:

• Jumping jacks
• Animal walks (bear crawl, crab walk)
• Stretching arms high, then bending to touch toes
• Shaking arms or legs to “wiggle out the mad”

4. Movement with Purpose

Turn chores or errands into a movement opportunity.
“Let’s stomp like dinosaurs to the laundry room!” or “Can you carry this bag of veggies like a strong superhero?”

5. Play-Based Movement

Try yoga for kids, obstacle courses, hopscotch, or even a mini scavenger hunt around the house. Play helps shift emotions and invites cooperation.

When to Use This Strategy

Use “Move It or Lose It” when:

• Your child is emotionally overwhelmed and reasoning isn’t working
• You notice signs of restlessness, agitation, or tension
• You’re trying to transition out of a power struggle
• Your child is feeling anxious or stuck

It’s also incredibly helpful as a proactive tool—not just in the moment of distress, but woven into daily rhythms to prevent overload before it starts.

Important Reminder: Co-Regulate First When Needed

There will be times when your child is too upset for movement right away. In those cases, stay present and help them calm through your own regulated state first. Once the storm passes—even just a little—movement can be reintroduced gently.

You might say:

“Your body looks like it needs to move. Want to jump with me for a second?”

Or:

“Let’s shake out those angry feelings together and then we’ll figure it out.”

Final Thoughts

“Move It or Lose It” is a gentle reminder that our children’s emotions aren’t just in their minds—they live in their bodies too. And sometimes, the fastest way to help a child calm down is to move with them.

You don’t have to be perfect. Just present. Just willing to move forward—literally and emotionally—together.

Want to Keep Learning?

If this strategy resonated with you, check out other posts in my Whole Brain Parenting series:

• An Introduction to Whole Brain Parenting
• Connect and Redirect
• Name It to Tame It
• Engage, Don’t Enrage

And if you’re new here, I’m Leah Parks—a neurodivergent mama and photographer passionate about supporting families just like yours. You can learn more about what I do at Nightingale and Willow Photography.