6 Physical Grounding Techniques to Try Now
Sit comfortably and place one hand on your abdomen. Breathe in through your nose, deeply enough that the hand on your abdomen rises. Hold the air in your lungs, and then exhale slowly through your mouth, with your lips puckered as if you are blowing through a straw. The secret is to go slow: Time the inhalation (4s), pause (4s), and exhalation (6s). Practice for 3 to 5 minutes.
2) Jump Up and Down
Jump up and down several times, noticing what your feet feel like as they hit the floor.
3) Five-Finger Breathing Exercise
Open your hand, and hold your palm parallel to your face. Using your index finger from the opposing hand, slowly trace your hand, starting at the base of your wrist. As your index finger moves upward, breath in. As your index finger moves downward, breath out. Continue doing this until you’ve reach the other side of your wrist. You can watch a demonstration by the Cleveland Clinic here.
4) Progressive Muscle Relaxation
Sit back or lie down in a comfortable position. For each area of the body listed below, you will tense your muscles tightly, but not to the point of strain. Hold the tension for 10 seconds, and pay close attention to how it feels. Then, release the tension, and notice how the feeling of relaxation differs from the feeling of tension.
Feet Calves Thighs Torso Back Shoulders Arms Hands Face Full Body
Curl your toes tightly into your feet, then release them.
Point or flex your feet, then let them relax.
Squeeze your thighs together tightly, then let them relax.
Suck in your abdomen, then release the tension and let it fall.
Squeeze your shoulder blades together, then release them.
Lift and squeeze your shoulders toward your ears, then let them drop. Make fists and squeeze them toward your shoulders, then let them drop. Make a fist by curling your fingers into your palm, then relax your fingers. Scrunch your facial features to the center of your face, then relax. Squeeze all muscles together, then release all tension.
5) Running Water Over Your Hands
Run cold or warm water over your hands, noticing the temperature and the sensation of water running down your palms and fingers.
Take 5 long, deep breaths through your nose. Exhale through lightly puckered lips.
Place both feet flat on the floor. Wiggle your toes for 5 seconds. Then curl and uncurl your toes 5 times. Notice the sensations in your toes as you move them.
Stomp your feet on the ground 5 times. Notice the sensations in your feet and legs as you make contact with the floor.
Clench your hands into fists, then release the tension. Repeat this 5 times.
Now put your palms together. Push your palms against each other hard and hold this pose for 10 seconds. Notice the tension in your hands and arms.
Rub your palms together quickly. Notice the sound and the sensations.
Put your hands over your head and reach up towards the sky, feeling a stretch from your arms to the tips of your fingers. Keep this stretch for 5 seconds. Now bring your arms down and let them hang at your sides.
Lastly, take 5 more deep breaths in and out, noticing the feeling of calm in your body.
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