The Beginners Guide to Grounding Techniques.

The Beginners Guide to Grounding techniques and Breathing exercises for you to try out this new year.

The new year often feels transformative for many of us. It is the perfect occasion to start (or continue) building healthy habits. This Beginners Guide is meant to help you try out different Grounding techniques that could be useful for stress management.

Breathing exercises

• Abdominal breathing.

Simple but effective: can do it anywhere, while sitting, standing up or lying down.

1. Relax your stomach

2. Place one hand just beneath the ribs

3. Breathe in slowly and deeply through the nose, noticing the hand rise

4. Breathe out through mouth, noticing the hand fall

• Square breathing.

Specific use: anyone can do it, especially people with high-stress, good for people who wants to re-center themselves.

1. Slowly exhale; sitting upright, slowly exhale through your mouth, getting all the oxygen out of your lungs. Focus on this intention and be conscious of what you’re doing.

2. Slowly inhale; inhale slowly and deeply through your nose to the count of four. In this step, count to four very slowly in your head.

3. Hold your breath; hold your breath for another slow count of four.

4. Exhale again; exhale through your mouth for the same slow count of four, expelling the air from your lungs and abdomen. Be conscious of the feeling of the air leaving your lungs.

5. Hold your breath again; hold your breath for the same slow count of four before repeating this process.

   Ideally: you’ll want to repeat the box breathing cycle four times in one sitting.

• The 5-finger technique.

Specific use: this technique can be used by everyone, but is especially helpful for kids who struggle with anxiety.

1. Stretch your hand out like a star.

2. Get the pointer of your other hand ready to trace your fingers up and down.

3. Slide up each finger slowly, and then slide it down the other side.

4. Every time you slide your pointer finger up, breathe in through your nose. Every time you slide your finger down, breathe out through your mouth.

5. Keep going up and down all of your fingers until you finish tracing your hand.

• 4-7-8 breathing.

More difficult, but effective: once the person has mastered the abdominal breathing, they could try this technique.

1. To start, put one hand on your belly and the other on your chest as in the belly breathing exercise.

2. Take a deep, slow breath from your belly, and silently count to 4 as you breathe in.

3.  Hold your breath, and silently count from 1 to 7.

4. Breathe out completely as you silently count from 1 to 8. Try to get all the air out of your lungs by the time you count to 8.
   

   Repeat 3 to 7 times or until you feel calm. Notice how you feel at the end of the exercise.

Grounding Techniques

Simple Meditation Practice

• Sit comfortably: find a spot that gives you a comfortable seat

• Notice what your legs are doing: if on a cushion, cross your legs in front of you. If on a

  chair, rest the bottoms of your feet on the floor.

• Straighten your upper body: without being too stiff

• Notice what your arms are doing: Situate your upper arms parallel to your upper body. Rest the palms of your hands on your legs wherever it feels most natural.

• Soften your gaze: drop your chin, let your gaze fall downward, not necessary to close your eyes

• Feel your breath: bring your attention to the physical sensation of breathing, the air through your nose or mouth, the rising/falling of your belly or your chest.

• Notice when your mind wanders from your breath: its normal for your attention to leave, simply gently return to your attention of the breath

• Be kind about your wandering mind: instead of wrestling with your thoughts, practice observing them without reacting. Come back to your breath over and over again, without judgment or expectation.

• When you are ready, gently lift your gaze: if your eyes are close, open them. Take a moment and notice any sounds in the environment. Notice how your body feels, notice your thoughts and emotions.

Guided Imagery

1. Sit or lie down in a quiet, comfortable area.

2. Close your eyes. Take several deep breaths. Inhale and exhale deeply and keep breathing deeply as you continue this relaxation technique.

3. Imagine a peaceful scene like a lush forest, majestic mountain range, or a quiet, tropical beach. Or, think of a favorite place in nature that makes you feel relaxed.

4. Think of the details in the scene. Imagine the sounds, scents, and sensations of being in

this peaceful, calming place.

5. Envision a path in your scene. Picture yourself walking along the path, imagining the details and sounds as you walk this path.

6. Relax in your scene for several minutes. Continue breathing deeply. 7. After 15 minutes, count to three. Open your eyes.

The Five Senses (5-4-3-2-1 technique)

Tip: some people prefer practicing grounding techniques outsides: more to see, hear, touch and smell, more freedom to move around.

• Notice 5 things you can see

• Notice 4 things you can touch

• Notice 3 things you can hear

• Notice 2 things you can smell

• Notice 1 thing you can taste