Most of us live fairly hectic lives, sometimes making it difficult to be present, and causing us to fall into states of anxiety and high stress.
In recent years, there has been a significant surge in the number of people turning to meditation and yoga as tools to enhance their presence and grounding in daily life.
The increasingly demanding pace of modern life, the prevalence of stress and anxiety, and a growing awareness of mental health, have been the catalyst for many people to turn to grounding techniques to bring more balance into their lives.
If you are one of these people, and are ready to embark on a journey toward being more present, grounding techniques can be a powerful tool to explore and develop.
Understanding grounding
So, what is grounding?
Grounding is a therapeutic and mindfulness technique that involves reconnecting with the present moment, often through the use of sensory awareness and physical connection.
It is used to center and stabilize oneself, particularly in situations of distress or disconnection from the present.
In the practice of physical yoga asana, grounding refers to developing and creating a sense of stability and connection with the earth when performing each posture.
The emphasis will be on the points of contact between your physical body and the ground, and you will be invited to use these sensations to cultivate balance and centeredness.
When we talk about grounding in meditation, grounding techniques are used to bring the mind back to the present moment and to achieve a state of mental and emotional stability.This can involve focusing on the physical sensations of the body, the breath, or the environment.
1. Meditation and Breathing for Grounding
Through meditation, you can engage in mindfulness, focusing your attention in a non-judgmental manner on the present moment, and learning to find some space between your thoughts and yourself.
Learning controlled breathing techniques, such as deep diaphragmatic breathing, will oxygenate the body and activate the parasympathetic nervous system1 Furness, J.B. (2009). Parasympathetic Nervous System – an overview | ScienceDirect Topics. [online] Sciencedirect.com. Available at: https://www.sciencedirect.com/topics/neuroscience/parasympathetic-nervous-system., inducing relaxation.
This 10-minute class with Faith Hunter will help you feel more grounded through a guided meditation and Nadi Shodhana pranayama, a balancing breath work technique.
2. Yoga for grounding
Yoga’s combination of physical postures, controlled breathing, and meditation significantly lowers stress levels, promoting relaxation and emotional equilibrium, and helping you feel more grounded and present.
Through the regular practice of grounding yoga poses2 Alo Moves. (2021). Grounding Yoga Poses to Reduce Anxiety. [online] Available at: https://blog.alomoves.com/movement/grounding-yoga-poses-to-reduce-anxiety [Accessed 7 Feb. 2024]., you can gain physical stability and balance, improving your posture and body alignment while improving your mental health.
Keep in mind that different yoga practices will have different effects.
If you would like to try some accessible movement and try some grounding postures and techniques, here is one of my yoga classes that is fully on the floor.
We will practice some of the yoga postures mentioned in this article and connect to a deep sense of presence:
Check out some easy yoga postures on the floor that are great for grounding here.
3. The 5-4-3-2-1 Technique
This technique involves using your senses to ground yourself.
The 5-4-3-2-1 exercise is one of my favorite grounding techniques since it can help you come back to the present moment when you’re feeling anxious or even disassociated3 Mind (2019). About Dissociation. [online] www.mind.org.uk. Available at: https://www.mind.org.uk/information-support/types-of-mental-health-problems/dissociation-and-dissociative-disorders/about-dissociation/. from yourself.
To try it look around and name five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste.
This helps bring your focus to the present, sharpening concentration.
Watch this very simple explanation of the technique in this video, and give it a go:
4. Progressive muscle relaxation
Starting from the top of your head and moving down to your toes, focus on relaxing each part of your body in turn.
This technique helps in releasing physical tension and increase mental concentration.
If you want to give it a try, this short practice with Yogi Bryan is great for reconnecting to the present moment as he guides you through an exercise of observing and relaxing your body.
5. Somatics for Grounding
Somatics is particularly effective in addressing and managing stress, strong emotions, anxiety, and trauma.
It operates on the understanding that emotional and psychological experiences, particularly traumatic ones, can be stored and manifested in the body.
Originating from the Greek word “soma,” meaning the living body in its entirety, somatics recognizes the body as a central element in our experience of the world and our emotional states.
Check out this short somatic 10-minute practice with Emily, especially designed to help you release anxiety, and super simple!
6 Benefits of practicing grounding techniques
Practicing grounding techniques offers a multitude of benefits spanning physical, mental, and emotional well-being.
These techniques, common in yoga, meditation, and other wellness and therapeutic practices, are designed to reconnect you with the present moment, to what is going on right here, right now.
Here are a few benefits:
1# Stress Reduction
By focusing on the present moment and the physical sensations, these practices interrupt the cycle of anxious or distressing thoughts which can lead to panic attacks.
This mindful approach activates the body’s relaxation response, leading to decreased stress hormones like cortisol.
As a result, you may start to experience a sense of calm and peace, reducing the overall impact of stress on both the mind and body throughout your day.
2# Improved emotional regulation
Grounding techniques can help you remain anchored in the present moment, eventually letting you find a bit of space from stress-inducing anxious thoughts and anxiety triggers.
The mind tends to consider all the things that could go wrong, it’s just a natural, survival instinct.
When practicing grounding techniques like certain types of yoga and meditation, you can learn to get out of this fight-or-flight state.
3# Enhanced concentration and focus
Grounding exercises enhance concentration and focus by training your mind to stay anchored in the present moment.
This mindfulness practice limits distractions and wandering thoughts, improving your attention span and focus.
One of my favorite grounding methods for focus is to choose any object in your immediate environment—a pen, a plant, a cup of coffee and spend a few minutes just observing this object.
Notice its color, texture, and shape. Focusing on a single object can help clear the mind of distractions, enhancing focus.
4# Strengthened mind-body connection
Grounding fosters a strong mind-body connection by encouraging awareness of physical sensations and breath, by helping you return to what is going on right around you, and get out of your racing mind.
Learning to listen to yourself is particularly beneficial when working on recognizing how you tend to respond to stressors, and what are the signals your body is giving.
This will teach you to pause before responding to whatever is going on.
5# Supporting trauma recovery
For those who are working through traumatic experiences4 Cafasso, J. (2021). Traumatic Events. [online] Healthline. Available at: https://www.healthline.com/health/traumatic-events., grounding can help you cope with flashbacks and intrusive memories.
It offers a way to return to the present moment safely, and combined with other techniques it can help you regain a sense of control.
6# Lowered blood pressure
Grounding involving deep breathing exercises can lower blood pressure.
They reduce stress-related hormones, which in turn can benefit your cardiovascular health.
Other Resources for grounding
The turn towards meditation and yoga reflects the desire of more and more people for accessible practices that offer relief from the stresses of contemporary life, foster mindfulness, and promote a more grounded and present state of being.
These practices are no longer seen as just alternative or complementary therapies but as essential components of a balanced lifestyle.
Here are a few more grounding resources for you to consider and try:
- Music Therapy: Use calming, familiar music, or your favourite song to soothe the mind and promote a sense of grounding and ease feelings of anxiety.
- Meditation and Mindfulness Apps: try some of the apps that offer guided meditations, mindfulness exercises, and breathing techniques to help in grounding and reducing anxiety.
- Journaling: Write down thoughts, feelings, and experiences as a way to process your emotions, stay grounded and notice how your body feels.
- Physical Exercise: Incorporate physical activities such as running or walking to release muscle tension and mental tension and ground the body and mind.
- Aromatherapy: Use essential oils and scents that promote relaxation, self-care, and grounding, like lavender or sandalwood, either through diffusers, candles, or topical application.
- Nature Walks: Engaging in walks outdoors, focusing on the sensory experiences of nature to connect with the present and ground yourself. Do this barefoot if possible!
Closing
From reducing stress and enhancing emotional regulation to strengthening the mind-body connection and aiding in trauma recovery, grounding techniques offer a path to improved mental health and physical well-being.
There are a wide variety of exercises that you can try out, and we invite you to choose one or two that resonate with you most and practice it regularly.
We hope that you’ve found this piece beneficial.
Make sure to get medical advice from a mental health professional if you are struggling.
Continue reading more about grounding techniques for those dealing with anxiety, here:
