Grounding Exercises to Calm and Revive

16 Jul Grounding Exercises to Calm and Revive

Grounding Exercises to Calm and Revive

Lately, breaking news is not helping us to stay collectively calm and grounded. That said, everyone has times in life that cause stress and anxiety. Depending on the situation and your history, some emotional and physical responses feel unmanageable more often.

A mind flooded with stress hormones makes thinking, relating, and decision making a challenge. Then, add in common physical stress responses like shortness of breath, a tight feeling in the chest, and dry mouth and support is needed. Grounding exercises provide active steps to regain a sense of calm and revival.

Window of Tolerance

The term window of tolerance was developed by psychiatrist and educator, Daniel Siegal. Inside the window of tolerance, regulating emotions, engaging with others, and processing information are possible. This is the location where rest and digest are the predominant state of being. In other words, the parasympathetic nervous system is in control.

When something happens that is threatening emotionally or physically the fight, flight, or freeze (also fawn) state of being takes over engaging the sympathetic nervous system.

Fight and flight are active states to either fight off danger or get away from it. The freeze response is an immobilization – playing dead – designed to send danger away. However, if we are not actually in danger, this is not helpful

Above the window of tolerance is a hyperarousal – fight or flight – response. This response feels distressing and overwhelming. Panic attacks and rage are at the top end of this state.

Below the window of tolerance is hypoarousal or the freeze response. In this state distress and overwhelm cause numbness, avoidance, lethargy, or a checking out by falling asleep or disassociating.

It is important to have tools to regain a parasympathetic – rest and digest – state. When the sympathetic nervous system is constantly engaged, there is a negative impact on mental and physical health. For example, the sympathetic nervous system suppresses the immune system, which is designed for short bursts not a sustained or frequent state.

The 3 grounding exercises below are paths back into the window of tolerance.

Butterfly Tapping

The Butterfly Hug is a form of Bilateral Stimulation (BLS). It is a grounding method to bring yourself back into the present moment through tapping and focusing on your breath. The practice soothes the nervous system and builds self-compassion.

Lucina Artigas and Ignacio Jarero, PhD originated and developed the method during their EMDR work with the survivors of Hurricane Pauline in Acapulco, Mexico in 1998.

• • • Cross arms and place a hand on each shoulder.
    • Take a deep centering breath, notice the air exhales onto your upper lip.
    • Begin tapping shoulders.
    • One tap on one shoulder, then one tap on the other shoulder, alternate in a rhythm and strength that is natural for you.
    • Pay attention to the sensation of the tap on each shoulder.
    • Take steady breaths as you go.
    • Tap for at least 20 sets.
    • Give yourself a gentle hug when finished.

Alternate Nostril Breathing

Alternate nostril breathing is known in Sanskrit as Nadī Shodhana.  The first word, Nadī, refers to the energy that circulates throughout your body. The second word, Shodhana, refers to purifying or cleansing. This breathing improves the way your heart and lungs work, ensuring that they are getting enough oxygen.

• • • Take a deep breath and exhale through your mouth, making a “whooshing” sound.
    • Place index finger over your left nostril and keep your thumb hovering over your right nostril.
    • Now use your thumb to block your right nostril and inhale through your left nostril.
    • Use your index finger to block left nostril. At this point, both nostrils are closed.
    • Hold your breath for 1 to 2 seconds.
    • Release your thumb to unblock your right nostril and exhale.
    • Pause.
    • Place thumb over your right nostril and keep your index finger hovering over your left nostril.
    • Now use your index finger to block your left nostril and inhale through your right nostril.
    • Then use your thumb to block right nostril. At this point, both nostrils are held closed.
    • Hold your breath for 1 to 2 seconds.
    • Release your index finger to unblock your left nostril and exhale.
    • Repeat until you feel more settled.

Ice Cubes

The temperature of the ice cube causes immediate distraction. A symptom of anxiety is dry mouth, the ice cube alleviates that and starts salvia production back up and swallowing which kicks in the parasympathetic nervous system of rest and digest.

• • • Suck on an ice cube.
    • Notice how it feels.
    • At some point feel free to crunch and swallow.
    • Repeat this until feeling more settled.
    • You can also run ice cubes along your wrists, arms or the back of the neck for more distraction and soothing.
    • Try a glass of ice water, drinking the water is grounding then you can crunch on the ice cubes.

*Excessive eating and chewing of ice is not great for the teeth. Allowing ice cube to melt – no harm at all.

Actively checking in with yourself to see where you are in relation to the window of tolerance is a form of self-care. The above exercises are effective. They are also just the tip of the iceberg. Try these and experiment with other grounding exercises to find what works best for you.

For more information on the brain and nervous system:

• Understanding the stress response:  Chronic activation of this survival mechanism impairs health, Reviewed by Howard E. LeWine, MD.
• Fear and the Defense Cascade: Clinical Implications and Management, by Kasia Kozlowska, MBBS, FRANZCP, PhD, Peter Walker, BSc Psych, MPsychol, Loyola McLean, MBBS, FRANZCP, PhD, and Pascal Carrive, PhD