Learning to ground yourself and self-soothe is an essential life skill. Somatic grounding exercises are useful for self-regulation, especially when strong physical and emotional sensations arise in the body.
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The Importance of Grounding Exercises
As we go about our day, we may experience various physical sensations in the body, such as migraines, muscle tension, a racing heartbeat, breathlessness, nausea, soreness, numbness, hunger, sweating, tingling, shaking, thirst, fatigue, and so on. These sensations are meant to capture our attention and prompt us to address them. For example, gentle stretches and self-massage can help relieve muscle tension. However, sometimes these signals are ignored and suppressed. It is also quite possible that unconscious holding in the body, resulting from thoughts, emotions, and beliefs, can manifest as physical sensations.
When physical sensations arise, it is the body's way of signaling that you're moving away from its natural balance or equilibrium (homeostasis). These signals are meant to prompt you to address your needs and restore balance. If these cues are ignored or suppressed, the body often intensifies the signals to get your attention, prompting a response. For instance, what starts as a mild tension headache in the morning can escalate into a full-blown migraine by the end of your workday. Or perhaps you work through your lunch break without pausing to eat. What begins as a mild hunger can quickly escalate to feelings of light-headedness or dizziness.
As stress hormones, like cortisol, adrenaline, and norepinephrine, flood the nervous system, they trigger a series of physiological changes in the body. These changes can affect heart rate, blood flow, blood pressure, muscular tension, respiratory rate, digestion, and more. Physical sensations such as increased muscle tension, dizziness, shortness of breath, sweaty palms, trembling, headaches, and brain fog indicate that the nervous system is shifting into sympathetic activation, commonly known as the “fight-or-flight” state.
The sympathetic nervous system is designed to protect us from threats and danger. A little sympathetic activation can be useful during activities like exercise and test-taking. While we are designed to flow between sympathetic and parasympathetic activation ("rest-and-digest") throughout the day, some of us may find ourselves chronically stuck in sympathetic activation, even in the absence of physical threats. Daily stressors can trigger this internal danger system, prompting the body to respond with stress hormones and associated physical sensations. The body then urges you to address your needs in an attempt to restore homeostasis.
One way to return back to a state of calm, balance, and ease is through exploring techniques intended to elicit the relaxation response. Somatic practices, like somatic yoga, invite you to connect with your body, shifting your focus from thoughts to sensations felt in the body.
As you progress through a somatic practice, you may find that the physical discomfort in your body diminishes. With that said, you may begin to observe and feel other sensations calling for your attention. These sensations can be emotions like sadness, grief, joy, happiness, anger, resentment, fear, loneliness, peace, and more. It might feel confusing when emotions arise during somatic practices, seemingly appearing out of nowhere. However, these emotions have likely been lingering beneath the surface, manifesting as physical sensations in the body. Movement and breathwork can help these emotions surface, allowing them to be acknowledged, felt, and expressed.
This speaks to the intricate mindbody connection, where the physical and psychological (mental and emotional) influence one another. For example, if I experienced muscular tension earlier in the day, I might not have recognized that this physical sensation was connected to a thought, an emotion, and a self-judgment. The thought might have been, “What if I don’t get this project submitted on time?” The physical sensation in my body was tension, and the corresponding emotion was a blend of anxiety, fear, worry, and shame. These sensations may be connected to an image, a memory, a belief, or a judgment. Perhaps when I was younger, I faced consequences for not completing an assignment on time, which stirred up feelings of shame in my body. These thoughts, feelings, emotions, and beliefs may surface during a somatic practice as I cultivate awareness of what’s present in my body. Awareness is an important part of inner healing. With that being said, it can also stir up discomfort within the body.
During somatic practices, the sensations that surface might feel overwhelming or distressing. You might experience emotional overload, increased feelings of stress or anxiety, as well as hypervigilance, indicating hyper-arousal as unconscious thoughts, feelings, and emotions surface. Alternatively, one might experience hypo-arousal, where the mind and body want to shut down and disconnect. Both hyper-arousal and hypo-arousal indicate that you’ve moved outside of your window of tolerance. Each person’s window of tolerance is different as it is based on their lived experiences, current stressors, and environmental factors.
When individuals are within their window of tolerance, they are able to receive, process, and integrate information, make decisions, and think rationally when problems arise. When someone falls outside their window of tolerance, grounding and self-soothing exercises can help calm the body, bring them back to the present moment, and restore inner balance. Grounding and self-soothing exercises aid in nervous system regulation.
Although some sensations can feel overwhelming or the urge to disconnect is strong, remember that these sensations are temporary and will pass.
You’re welcome to try the somatic grounding exercises listed below. Some may work better for you than others, and that's okay. As with all somatic practices, the invitation is to explore and find what feels good in your body. These grounding and self-soothing exercises can also be incorporated into your daily life when strong sensations arise.
Somatic Grounding Exercises for Self-Regulation
1. Breathwork Practices
Bring your awareness to your breath, sensing the air passing through your nostrils on each inhalation, and then feeling the air leave through your nostrils or your mouth on each exhalation.
Observe where you feel your breath moving your body. You can place your hands on the area or areas where you can feel your breath. You may sense your breath in your chest, upper abdomen, ribcage, or lower abdomen.
Explore a breath ratio that feels soothing to you. Equal breathing is a useful breath technique for cultivating feelings of balance, calm, and relaxation. Explore a slow breath in through your nose for a count of four, and then slowly exhale through your nose or mouth for a count of four. You can repeat this breathing pattern five to ten times.
Another effective grounding practice is pursed lips breathing. Inhale through your nose, then exhale through your mouth with pursed lips, as if you are blowing out a candle. Explore lengthening your exhalations so that they are longer than your inhalations. This helps activate the parasympathetic nervous system. You can repeat this breathwork practice three to five times.
2. Self-Soothing Touch
Place one hand on your heart and one hand on your belly, focusing on the sensation of your hands against your body. You may choose to sit in stillness, or you can explore a gentle sway from side to side.
A self-hug can feel grounding and soothing when strong emotions surface. It may feel nice to explore a gentle sway from side to side, as you breathe in through your nose and out through your mouth.
Find a comfortable seat of your choosing. Place your palms on the tops of your thighs near your hip creases. Press your palms into your thighs, exploring a pressure that feels good to you, and then slowly glide your palms down your thighs and towards your knees. You can explore synchronizing your breath with the movement. For example, breathing in as your hands rest at the tops of your thighs, and then a slow breath out through your nose or mouth as your hands glide down your thighs.
3. Body Scan
Whether you’re sitting on the ground, on a chair, or lying on your back, scan your body for points of contact with the ground or the surface beneath you.
Feel the weight of your body against the surface beneath you. Sense the earth meeting your back body, as it gently holds you, offering support, comfort, and nourishment.
If you're in a seated position, you can visualize roots extending from the base of the spine, anchoring you to the surface beneath you.
You can explore wiggling your fingers and toes, observing how these sensations feel in your body. This can help you get a sense of where your body is in space.
4. The 5-4-3-2-1 Grounding Technique
This somatic exercise for anxiety relief engages your five senses to help ground you and reconnect you to the present moment.
After taking a few conscious breaths, begin looking around your space and name five things you see, noting their colors, shapes, and textures. Identify four sounds you hear, both near and far. Name three things you can touch or feel, perhaps holding the objects to sense their weight and feel their texture. Name two scents that fill your space, whether real or imagined. Name one thing you can taste, real or imagined.
This technique can be practiced anywhere—while waiting in line at the grocery store, in crowded spaces, while out for a stroll, at social gatherings, in the classroom, at work, and so on.
5. Progressive Muscle Relaxation
Progressive muscle relaxation helps anchor you to the present moment and is an effective technique for relieving muscular tension.
On your breath in, tense a muscle group, and on your breath out, slowly release that tension, inviting the muscles that were in a state of tension to soften and relax. Pause to observe the sensation of muscular relaxation.
It might be helpful to say “relax,” “release,” or “let go” as you relax each muscle group.
For example, on your breath in, lift your shoulders towards your ears, and on a slow breath out, gradually lower your shoulders away from your ears while saying “relax” as you release the tension.
6. Butterfly Hug
Cross your arms over your chest, placing your fingertips just below your collarbones. It may feel nice to interlock your thumbs, so they resemble a butterfly’s body, with your other fingers acting as the wings.
You can either soften your gaze or close your eyes.
Begin to gently tap one side of your chest at a time, alternating between the right and left sides.
Explore directing your breath towards your belly.
Focus on the sensation of tapping. If thoughts, emotions, images, or physical sensations arise, observe them with curiosity. You are welcome to visualize the sensations as clouds passing by, moving across a beautiful blue sky.
You can stay with this practice for as long as it feels good in your body.
7. Affirmations
Affirmations are statements that reflect what you would like to cultivate and feel in the present moment.
For example, if you're feeling grief, you might use an affirmation like, “I can be gentle with myself as I heal.” This affirmation acknowledges the strong emotion you're feeling, and serves as a reminder that you deserve kindness and compassion. Observe where you feel these words in your body and how they make you feel. For example, you might feel a warm and comforting sensation in your heart space as you repeat your affirmation.
Whenever grief arises in your body, you can return to your affirmation for grounding and comfort.
While saying your affirmation, it may feel soothing to place your hand on your heart, offering yourself compassion and connection.
You are encouraged to explore what words or affirmations help you feel grounded, present, and embodied.
Consider writing your affirmations on sticky notes or a piece of paper for easy reference whenever strong sensations arise.
8. Anchor Yourself with Water
Water can be a fantastic anchor since most of us interact with water throughout the day.
Here are some ways to use water for grounding and reconnecting with your physical body: drink room temperature water, mindfully sip warm tea (such as chamomile tea, which can soothe the nervous system), run cool water over your hands, hold onto an ice cube or a cold water bottle, apply a wet face cloth to your forehead, and so on.
Observe how the sensation of water feels against your skin, noting its temperature. If you’re drinking tea, observe its scent, taste, and warmth.
9. Using Household Objects for Grounding
Physical objects can be useful tools for grounding, as their weight and texture can help anchor you to the present moment.
You can explore draping a soft and cozy blanket around your shoulders, placing a weighted blanket on your lap, or hugging a pillow or stuffed animal.
It may feel nice to explore a gentle rock, sway, or sit in stillness.
Notice the sensation of your chosen object against your body, noting its temperature, texture, weight, and any scent it might have.
10. Being in Nature
Spending time in nature is a wonderful way to ground yourself and cultivate feelings of connection.
Consider taking a slow, mindful walk barefoot on grass or different terrains. As you walk, focus on each step, mentally noting 'left' and 'right.' Observe which parts of your foot make contact with the ground first, as well as which parts connect last. Sense how the ground feels beneath your feet, including its firmness, texture, temperature, and any sounds you hear beneath your feet.
If being in nature isn’t accessible at the moment, try a nature walk from a chair. Visualize walking along a peaceful trail. Gently lift one foot at a time, feeling the movement in your body, sensing how your weight shifts from side to side. If it feels good, incorporate your arms into the movement, allowing this motion to travel up your spine as you imagine yourself walking along this trail. Visualize what the air would feel like against your skin. Imagine the scents and sounds you might experience during your walk.
Final Thoughts
As you explore somatic grounding exercises, you might find it useful to use soothing self-talk, such as, “I’m sorry that you’re going through this,” “I love you,” “You’re not alone,” “This will pass,” or “I need to feel to heal.” Soothing self-talk can communicate feelings of calm, compassion, and safety to your nervous system.
Once you feel grounded and present, consider treating your mind and body to a compassionate self-care practice. This might include taking an Epsom salt bath, listening to relaxing music, reading your favorite book, participating in a guided meditation practice, journaling, gardening, singing, playing with pets, moving your body in a way that feels good, sitting in stillness, doing something that feels playful, resting, feeling the warmth of the sun on your skin, burning some sage, and so on.
Grounding, self-soothing, and self-care practices can stimulate the vagus nerve, activating the rest-and-digest branch of the nervous system.
If and when strong sensations, such as emotions, arise during a movement practice or throughout your day, you can use these grounding and self-soothing techniques to elicit your body’s natural relaxation response. This can help bring you back to the present moment, restoring inner balance, peace, and harmony.
If you’re interested in exploring somatic yoga practices with me, I invite you to explore the Yoga with Rachel YouTube channel. There, you’ll find over 300 movement practices, including restorative yoga, somatic yoga, guided meditations, bedtime routines, morning yoga flows, and more. I look forward to connecting with you on the mat!
Disclaimer: The information provided in this blog post is for educational purposes only and shouldn’t be taken as medical advice. It is advised to speak with a healthcare practitioner if you are experiencing any health concerns.
Rachel from Yoga with Rachel, highly recommends that you consult with your physician prior to participating in this exercise program. Please follow any safety precautions as indicated by your physician. Participating in any fitness program involves the possibility of physical injury. Listen to your body. Stop the exercise if you are experiencing any pain or discomfort. If you decide to engage in this exercise or exercise program, you agree to do so at your own risk. By voluntarily participating in these activities, you assume all risk of injury to yourself.
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