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GROUNDING EXERCISES
INTERNAL AND EXTERNAL BOUNDARIES
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FEELING OVERWHELMED, STRESSED, ANXIOUS, OR TRIGGERED?
Grounding exercises are proven to calm your nervous system within 30 to 90 seconds.
WHAT ARE GROUNDING EXERCISES?
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Evidence-based practices that provide calm in the moment
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Bottom-up approaches that work with your nervous system - using bodily, action-oriented methods ('bottom'), such as breathing, to convince your mind ('up') you're safe to allow for calm
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Activate your Soothing System by engaging the Parasympathetic Nervous System (PSNS)
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Consistent use reduces inflammation, improves immune system response, reduces stress, improves blood flow, and elevates mood overall
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So simple they seem silly - yet, remember these exercises are scientifically proven
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The more you use an exercise, the more your mind learns to trust it, thus improving efficacy
WHAT ARE GROUNDING EXERCISES?
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90-second exercises
use as needed
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1
Cover Your Crown
Simple as can be, yet proven to be effective. If you feel ungrounded, anxious, panicked, or foggy use this as needed. Place one hand over the crown your head for 90 seconds. You may also close your eyes if you like.
2
FOLLOW YOUR BREATH
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Close your eyes if possible
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Simply allow the pace of your breath to be as it feels comfortable
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As you inhale, notice the temperature of the air on your nostrils
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Then, feel how air pressure expands into your lungs
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During exhale, notice the pace and temperature of air as it outflows through your nose or mouth
3
FEEL YOUR FEET
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You may sit or stand for this practice
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Place your awareness on the bottom of your feet
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Feel the weight of your body
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Experience your senses and any sensations
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You may also imagine feeling grass beneath your feet to allow for more grounding affect
4
SQUARE BREATHING
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Gently inhale through your nose to a slow count of 4
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Hold at the top of the breath for a count of 4
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Then gently exhale through your mouth for a count of 4
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At the bottom of the breath, pause and hold for the count of 4
5
5 SENSES
Acknowledge FIVE things you SEE around you
Acknowledge FOUR things you can TOUCH around you
Acknowledge THREE things you HEAR
Acknowledge TWO things you can SMELL
Acknowledge ONE thing you can TASTE
6
SPRINTING
Going for a 90-second sprint outside is one that fastest ways to bring yourself nervous system into a balanced, calm place. It burns off adrenaline, cortisol and other stress chemicals. Sprinting can even resolve a panic attack, a PTSD emotional flashback or a shame attack.
10-minute exercises
use as needed
GOING FOR A WALK
resourcing practice
GROUNDING MEDITATION
cool shower
This grounding technique is not as convenient as the others! However, it is worth mentioning. Plus, short exposure to cold temperature has been shown to have many health benefits, such as increased immunity and improved mood. It only takes about 30 seconds of cooler water at the end of your typical warm shower.
SENSORY GROUNDING
posture GROUNDING
