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Grounding & Breathing Exercises for Calming Your Nervous System
Grounding & Breathing Exercises for Calming Your Nervous System
Inhale. Exhale.
Inhale. Exhale.
Grounding activates your body's relaxation response, which helps you feel calm, present, and focused. Get started with one of these grounding exercises.
Grounding through Breath
Grounding through Breath
Use your breath to calm your nervous system and focus your mind. Taking a few minutes for mindful, grounding breath can help you think more clearly and ride out intense emotions.
Box Breathing
How to practice box breathing:
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.
Belly Breathing
How to practice belly breathing (aka diaphragmatic 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.
Pursed Lip Breathing
How to practice pursed lips breathing:
Relax your neck and shoulder muscles.
Breathe in slowly through your nose for two counts, keeping your mouth closed. Don't take a deep breath; a normal breath will do. It may help to count to yourself: inhale, one, two.
Pucker or "purse" your lips as if you were going to whistle or gently flicker the flame of a candle.
Breathe out (exhale) slowly and gently through your pursed lips while counting to four. It may help to count to yourself: exhale, one, two, three, four.
4-7-8 Breathing Technique
How to practice 4-7-8 breathing:
Close your mouth, and inhale through your nose while mentally counting to 4.
Hold your breath, and mentally count to 7.
Open your mouth and exhale completely, making a “whoosh” sound and mentally counting to 8.
Repeat this cycle at least three more times.
Grounding through Your Senses & Self-Talk
Grounding through Your Senses & Self-Talk
Any of your 5 senses and your self-talk can help you feel present and grounded. Use your senses to let go of worried thoughts or lessen painful emotions. If you like, you can also say something encouraging to yourself as if you were talking to a friend.
Butterfly Tapping
How to practice butterfly tapping:
Cross arms over torso, opposite hands on shoulders.
One at a time, tap shoulders with hands.
If it's more comfortable, you can tap your legs or knees instead.
As you tap, state a simple phrase to yourself such as, “I am ok.” “I can do this.” “I am safe.”
5-4-3-2-1 Technique
How to practice the 5-4-3-2-1 technique:
Say aloud or in your head to yourself:
Five things you see around you.
Four things you can touch
Three things you can hear
Two things you smell or taste
Take One breath in and out.
Repeat 1-3 rounds.
30-Day Evening Yoga Movement Challenge
A yoga/stretching routine before bed is a great way to get your mind and body ready for sleep. This yoga series provides 15-20 minute routines to help you relax before going to bed. It will help your nervous system chill out, racing thoughts will slow down, and tension in your body will be released.
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