Grounding techniques that work.

GROUNDING

into your body with the elements

What is grounding and why it is essential?

Grounding is a practice that helps you come back to the present and into your body. There are many grounding techniques that may help ease anxiety and PTSD. The goal = calm down the mind + body connection.

Every time we start thinking of something stressful our brain and nervous system are activated. The part of the brain connected to our emotional response activates into survival mode as a way of protection. We can use grounding techniques to come back to the present and into our body as a way to soothe the body back to a relaxed state.

Here are a few grounding techniques that may help you in a moment of need:

GROUNDING WITH AWARENESS

The 5-4-3-2-1 Technique

Look around and name:

5 — things you see

4 — things you can feel

3 — things you can hear

2 — things you can smell

1 — thing you can taste

Take a long and deep inhale and exhale.

GROUNDING WITH BREATH

One Minute Breath

This breath calms anxiety, fear, and worry.

Inhale long and deep for 20 seconds.

Hold for 20 seconds.

Exhale long and deep for 20 seconds.

It’s okay if you can't make it to 20 seconds, do it for as long as you can.

Over time you will be able to make it to 20 seconds.

Left Nostril Breathing

Breathing through the left nostril will increase the cooling energy and will soothe you to back to a calm state.

Sit in easy pose/cross-legged or chair with a straight spine.

Block the right nostril with the thumb of the right hand.

Keep the other fingers straight up like an antenna.

Take 26 long, deep, and complete breaths through the left nostril.

When you’re done, inhale and take it easy.

GROUNDING WITH WATER

Wash your hands under cold water for 30 seconds

This is one of my favorite techniques because it helps me come back to my body when I am feeling overwhelmed and begin to disassociate.

The sensation of rubbing your hands under cold water will soothe away emotions.

Our hands hold meridian points to our brains.

GROUNDING WITH EARTH

Earthing is a technique involving connecting parts of your body directly to the earth. Research shows it helps with anxiety and inflammation. Walking barefoot for a minimum of 30mins and connecting the soles of your feet to the earth helps to transfer energy from the Earth to your body. This recharges your electromagnetic field to the earth’s resulting in better sleep.

Try it out:

Walk or place your barefoot on Earth for 30mins a day and allow the energy to flow. Let mamma earth take care of you.

GROUNDING WITH MOVEMENT

When in doubt, dance it out. Move your body to help release any extra energy caused by the influx of adrenaline. Movement has always been known to help PTSD and the nervous system.

This method can help connect you to the body and over time regulate the energy.

When our body is so used to being in the state of survival/fight or flight mode it’s harder to come back and live every day in the present. This takes dedicated work and self-empathy.

We’re in this together. You’re not alone.

-Angela