Enhance Your Well-being with Grounding Practices
Grounding practices can help reduce anxiety and tension, leading to a greater sense of balance and concentration. Consistently incorporating these coping strategies into your routine can improve your overall well-being and make it easier to navigate challenging situations.
What Are Grounding Techniques?
Whenever you find yourself feeling anxious or stressed, you can use grounding techniques to reconnect with yourself and the present moment.
Grounding techniques work by “grounding” you in the present moment and pulling you away from intrusive thoughts or feelings. This refers not only to having your “feet on the ground” but also your “mind on the ground.”
Grounding techniques are useful because they help you distance yourself from an emotional experience.
Psychology TodayRead MoreGrounding Techniques
After a trauma, it’s normal to experience flashbacks, anxiety, and other uncomfortable symptoms. Grounding techniques help control these symptoms by turning attention away from thoughts, memories, or worries, and refocusing on the present moment. In this article, you will learn four powerful grounding techniques for managing the symptoms of trauma.
Therapist AidRead More
One of them is referred to as box breathing, is a breathing technique that can help you slow down your breathing, also known as square breathing. As you count to four, your mind is diverted, your nervous system is calmed, and your body's level of stress is reduced.
Because of my health condition when I walk I experience shortness of breath, belly breathing, also known as diaphragmatic breathing, is a breathing technique that I find helpful. By using this technique, I can slow down my breathing and catch my breath easily while using less energy to breathe.
I found several videos in YouTube that I will be sharing with you with these breathing exercises.
Finding Balance: Grounding Practices for Anxiety Relief
How to practice box breathing
Box breathing techniques
- Step 1: Breathe in counting to four slowly. Feel the air enter your lungs.
- Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
- Step 3: Slowly exhale through your mouth/nose for 4 seconds.
- Step 4: Hold your breath for 4 seconds
Repeat until you feel re-centered.
Counseling & Psych ServicesRead MoreBelly Breathing
Box Breathing
- Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
- Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
- Tighten your stomach muscles, so that your stomach moves back in, as you exhale through pursed lips. The hand on your upper chest must remain as still as possible.
5, 4, 3, 2, 1 — a simple grounding exercise to calm anxiety
The 5, 4, 3, 2, 1 technique is one of the easiest mindfulness strategies designed for managing stress and anxiety, as it can be done almost anywhere and at any time. It’s also one of the most effective. Using the fives sense to ground you in the present moment, this is how it works.
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