Shake It Out Dance for Kids | Fun Movement Activity for Emotional Regulation

Category Social & Emotional Development

Age Range Ages 2–6

Time 5–10 minutes

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What You Need

You do not need much for this activity. A little music and open space are enough to turn big feelings into a playful movement break.

Speaker

Paper

Crayons

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Name the feeling. Say, “It looks like your body has a lot of energy. Let’s shake it out.” Choose a movement spot. Make sure there is enough room to dance, wiggle, stomp, or stretch safely. Start with small shakes. Shake hands, arms, shoulders, legs, and feet one at a time. Turn on the dance. Add music or chant, “Shake it out, shake it out, let the feeling move about.” Move the whole body. Try silly wiggles, gentle jumps, stomps, spins, or animal moves. Slow it down. Gradually move from big dancing to slow sways, stretches, and quiet steps. Take calming breaths. Breathe in, breathe out, and ask, “How does your body feel now?”

Complete all 7 steps to finish.

Why Shake It Out Dance Works

Shake It Out Dance gives children a safe, playful way to release big emotions through movement. When kids feel frustrated, nervous, silly, restless, or overwhelmed, their bodies often need motion before they are ready to talk or calm down.

Instead of asking a child to “calm down” right away, this activity helps them move first. Shaking arms, stomping feet, wiggling shoulders, jumping gently, and dancing freely can help children feel more in control of their bodies.

The activity also teaches an important emotional regulation skill: feelings can move through the body. After the dance, children practice slowing down with breathing, stretching, and naming how they feel.

Skills Built

This movement activity supports emotional awareness, body awareness, and self-regulation in a fun, child-friendly way.

Emotional regulation: Children practice releasing big feelings safely through movement.
Body awareness: Kids notice where energy, tension, or excitement shows up in their bodies.
Self-control: Children practice starting, stopping, speeding up, and slowing down movement.
Calming skills: Kids learn to pair movement with breathing and quiet recovery.
Confidence: Children get to express feelings without needing perfect words.

Parent Prompts for Emotional Awareness

These prompts help children connect movement with feelings without turning the activity into a lecture.

“Where do you feel that big energy in your body?”
“Should we shake out our hands, feet, or shoulders first?”
“Can you make an angry stomp? Now can you make a happy wiggle?”
“Let’s dance fast, then slow, then freeze.”
“What feeling are we shaking out today?”
“Does your body feel the same or different now?”
“What should we do after the dance to help our bodies rest?”

Easy Variations for Toddlers and Preschoolers

Feelings Dance

Call out a feeling and invite your child to move like that feeling. Try mad stomps, happy jumps, sleepy sways, worried wiggles, or proud poses.

Freeze and Breathe

Play music while children dance. Pause the music and have everyone freeze, take one deep breath, then start again.

Animal Shake Out

Shake like a puppy, stomp like an elephant, flap like a bird, stretch like a cat, or wiggle like a worm.

Color Feelings Dance

Pick a color for each feeling. Red can be angry stomps, yellow can be happy jumps, blue can be slow sways, and green can be calm stretches.

Bedtime Shake Out

Before quiet time, do a short silly shake followed by slow stretches and gentle breathing.

Make It Easier or Harder

For Younger Toddlers

Keep the activity short and simple.
Use one movement at a time, such as “shake hands” or “stomp feet.”
Model each movement instead of giving long instructions.
End with a hug, stretch, or quiet breath.

For Older Preschoolers

Ask your child to choose which feeling they want to dance out.
Practice moving fast, slow, loud, quiet, big, and small.
Let your child lead the dance for the family.
Add a drawing afterward: “What did your feeling look like before and after?”
Create a short routine with a beginning, middle, and calm ending.

Common Questions About Shake It Out Dance

What age is Shake It Out Dance best for?

This activity works well for ages 2–6. Younger toddlers can copy simple movements, while older preschoolers can connect movement to specific feelings.

Can this help with tantrums?

It can help when a child is starting to feel overwhelmed or has extra energy to release. During a full meltdown, keep expectations low and focus on safety, connection, and calm support.

Do we need music?

No. Music can make the activity more fun, but you can also clap, chant, hum, or simply guide your child through shaking and stretching.

How long should the activity last?

Most children do well with 5–10 minutes. Stop while it still feels playful, then end with slow breathing or a quiet reset.

Quick Recap

Shake It Out Dance is a simple movement activity that helps toddlers and preschoolers release big feelings, build body awareness, practice self-regulation, and return to calm through playful dancing, shaking, and breathing.