A Simple Grounding Exercise For Anxiety Relief

This simple grounding exercise is designed to help you quickly regulate. It can be used to help manage panic attacks, triggers, flashbacks, and emotional overwhelm. It will encourage you to slow the breath, relax the muscles, focus the eyes, and steady the mind on the present moment. When these techniques are combined, your parasympathetic nervous system will activate, encouraging you to calm and settle into the present moment.

Transcript

Take us slow. Deep breath. In through the nose. And as you reach the top. Take an extra sip of air. Hold it for 4-5 seconds. And as you release, Relax all of your muscles. Sigh. So you breathe in, Little sip. . . And a sighing release of the muscles. Hmmmmmmmmmmmm when your body is ready. Breathing in. Little sip at the top. And releasing all of the tension from the muscles with a sigh. Hmmmmmmmmmmmmmmmmmmmmmmmmmm One more, And just waiting until your body is ready to breathe in. Little sip. And releasing everything, All of the tension, With a deep sighing breath. Hmmmmmm. . . And now. Maintaining that breathwork practice. But also holding a finger up in front of your eyes. And looking at it deeply. Focusing fully upon it. For one whole breath cycle. Hmmmmmmmmmm and on your next breath. Picking the furthest point away from you in the room to focus upon. And turning your attention fully there. Hmmmmmmmmmmmmmmmmmmmm once again. Returning your gaze back to the finger. Hmmmmmmmmmmmmmm and again. Turning your gaze to the furthest point in the room. Hmmmmmmmmmmmmmmmmmm Okay. Now finishing by lowering our finger and allowing our breath to return to its normal rhythm. Just taking a moment to focus our attention. Upon what we can hear. Right now. Not trying to change or move or alter anything Just listening. Just allowing. Just hearing. And finishing with the phrase. I am here now. I am here, Now. I am here now. And this moment. Is safe.