Grounding
Grounding Techniques
Come back to your body
When anxiety takes over, the breath is the fastest way to tell your nervous system it’s safe. Keep these three within reach — no app, no equipment.
Box breathing
Trace the sides of a square with your finger. Breathe in up the first side for four seconds, hold four along the top, breathe out four down the far side, hold four across the bottom. Repeat as needed.
The 4-7-8 technique
A natural tranquilizer for the nervous system, best done seated or lying down.
Breathe in
Hold
Exhale, mouth
Exhale slowly through the mouth. Repeat for four cycles.
5-finger breathing
With one index finger, slowly trace the outside of your other hand. Breathe in as you trace up each finger; breathe out as you trace down. By the time you reach your last finger, your body has begun to settle. Repeat as needed.