I often find myself dysregulated, and need to calm down my anxious nervous system. Grounding exercises are a great way to alleviate this terrible feeling, and get your mind and body to calm down. I also find that they can even help with the symptoms of ADHD – when my mind is very restless (and Im not the best at meditating), they slow me back down and help me to regain some focus.
1. Name the Cycle
Say to yourself:
“This is just my body reacting. My heart is fast, but I’m safe. It will pass.”
Labeling it can pull you out of the spiral.
2. Reality Check
Ask:
- Am I in immediate danger?
- Have I felt this before and come out fine?
- What else could be causing this heart rate (coffee, heat, low blood sugar)?
3. Box Breathing (Navy SEAL style)
Count to 4 for each:
- Inhale (4)
- Hold (4)
- Exhale (4)
- Hold (4)
Repeat for 1–2 minutes. Slows heart rate by calming your vagus nerve.
4. Longer Exhales
Breathe in for 4, out for 6–8. Longer exhales signal safety to your nervous system.
5. Grounding Through the 5-4-3-2-1 Technique
- 5 things you can see
- 4 you can touch
- 3 you can hear
- 2 you can smell
- 1 you can taste
This gets your mind out of the panic zone and back into the present.
6. Cold Water Trick
Splash your face with cold water or hold a cold object. Activates the “dive reflex,” which slows your heart rate.
7. Tense and Release Muscles
Go from head to toe or vice versa, squeezing each muscle group tightly for 5 seconds, then release. Helps burn off adrenaline.
Everyday Preventative Tips
- Stay hydrated (dehydration = faster heartbeat)
- Avoid excessive caffeine/alcohol
- Eat regularly (blood sugar dips can trigger anxiety)
- Gentle movement (walking, stretching) helps regulate your nervous system
