As the season begins to change and we all settle into the new rhythm of fall, new stressors might pop up. When things become too overwhelming, some people might have a go-to stress relieving exercise that reduces the tension of the moment. These gentle grounding exercises provide a loving path back home to yourself. Below are some grounding exercises for you to try anywhere and at any time, even at your desk.
Grounding exercises for acute stress & anxiety
Butterfly Hug:
Cross your arms in front of you, and place one hand on either side of your chest, fingers touching the tips of your collar bones. Begin to alternately and rhythmically tap one hand and then the other on your chest. Slow your breath down as you focus your mind on the sensation of the tapping. Count backwards from 100 as you tap to further reduce anxiety. Continue until your thoughts clear and you feel more centered.
*Butterfly hugs reduce intrusive and circular thinking and immediately activates nerves on the surface of the skin connected to the “rest and digest” portion of your nervous system.
Tapping:
Set up your script to say silently or out loud as you tap: “even though I am feeling _______ (overwhelmed, anxious, etc), I still deeply and completely love and accept myself.” Firmly tap the following points with the tips of your fingers 7-8x each, using whichever hand is most comfortable.
- Side of hand below pinky
- Top of head (crown)
- Between eyebrows
- Side of eyes
- Under eyes
- Under nose
- Chin
- Across collarbones
- Under armpits (side ribs)
Take deep breaths with full exhales between repetitions. Repeat until you feel a shift in your mood.
*Tapping is proven to help reprocess difficult emotional experiences, making them feel more manageable.
Grounding exercises for moderate stress
4-7-8 Breathing:
Find a sweet and comfortable seat. Inhale through your nose to a mental count of 4. Hold your breath for a mental count of 7. Exhale slowly and completely through your nose for a count of 8. Repeat 5x, or until you feel your heartbeat begin to slow down.
*Extending your exhale balances carbon dioxide and oxygen in your body and activates the relaxation of the nervous system.
Self Hold Sequence:
- Place one palm flat on the base of your skull, the other on your forehead. Breathe into the space between your hands until you feel a shift.*
- Hand moves from the back of your head to your heart. Breathe into the space between your hands until you feel a shift.*
- Hand from your forehead moves to your belly. Breathe until you feel the shift.*
- Hand from your heart moves to your lower back. Breathe until you feel the shift.*
*A shift can feel like any of the following: a feeling of “flow”, a change in breath pattern, mood, temperature, sensation, etc.
Grounding exercises for mild stress
Joint Release:
Starting at the top of the head, bring gentle movement into your joints to release excess tension and fight or flight energy that build in these areas. Repeat each step 5x.
- Rotate neck (small rotations if there is any sensitivity).
- Roll your shoulders forward, up, and back.
- Bend and straighten elbows.
- Rotate wrists in one direction and then the other.
- Extend your fingers and then draw them into fists.
- Make circles with your torso – inhale as your chest comes forward, exhale as your spine pushes back behind you.
- Bend and straighten knees.
- Rotate ankles in one direction and then the other.
- Expand and contract your toes.
* Notice what you are aware of as you finish.
Nature Medicine:
Take your next break outside and bask in the sun for 10-30 minutes. Slow down your breathing and focus on the sensation of heat against your skin, imagining your body soaking in the healing rays of light. Finally, turn your focus to the colors green or blue around you, resting your gaze on them, and allowing these inherently calming colors to signal your brain to relax even more deeply.
Pick your favorite exercise that you can come back to whenever you feel the stress taking control or save this newsletter so that you can always come back to these exercises when needed.
While these exercises may provide relief in the moment, taking care of your nervous system with chiropractic care has helped many people become more adaptable to whatever life throws at them. Including regular chiropractic care into your routine may help with long-term stress relief as a strong nervous system is more efficient at regulating emotions.