Simple Grounding Practices to Calm the Nervous System
A practical, somatic-based guide for daily regulation.
In a world that constantly pulls us outward, into screens, to-do lists, and expectations, it’s easy to become disconnected from ourselves. When we feel anxious or overwhelmed, it’s often a sign that our nervous system is in a state of dysregulation.
Grounding is the practice of returning to the body and the present moment. It helps shift us from fight-or-flight into a calmer, more regulated state where we can breathe more fully, think more clearly, and feel more like ourselves again.
Below are simple, somatic-based grounding tools you can return to daily (or whenever you need them most). These practices are designed to be accessible, gentle, and supportive of your whole system (body, mind, and spirit).
1. 5-4-3-2-1 Grounding
How to practice:
Pause, breathe, and name:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This helps shift your focus away from anxious thoughts and into your immediate environment.
2. Feel Your Feet on the Earth
How to practice:
Stand or sit with your bare feet on the ground (grass, earth, sand, or even your floor). Gently press your feet down and imagine the weight of your body being supported by the earth.
As you inhale, imagine drawing in grounding energy.
As you exhale, release any tension or tightness.
This practice brings you back into your body and helps calm an overactive mind.
3. Soothing Breath (Longer Exhale)
When we’re anxious, our breath often becomes shallow or quick. A longer exhale signals safety to the nervous system.
How to practice:
Inhale for 4 counts, exhale for 6 or 7.
Repeat for 2–5 minutes.
Place a hand on your heart or belly if it feels comforting.
A longer exhale activates the parasympathetic nervous system which is your body’s natural “rest and restore” mode.
4. Name What’s True in This Moment
Sometimes we need to name it to tame it.
How to practice:
Say (aloud or silently):
“I feel…”
“I notice…”
“I am here. I am safe in this moment.”
You can also journal a few lines each day:
“Right now I feel…”
“What my body is asking for is…”
“I want to offer myself…”
Giving language to your inner experience can bring relief, validation, and perspective.
5. Touch + Pressure
Supportive physical contact can help soothe the body.
How to practice:
Place one hand on your chest and one on your belly
Wrap your arms around your torso for a self-hug
Gently press your palms together or massage your hands
These simple actions provide containment and safety, especially when emotions feel intense or overwhelming.
Gentle Reminder:
Grounding is not about “getting rid” of your feelings. It’s about creating a safe space within yourself to feel them and to reconnect with your strength, calm, and center.
Ready for deeper support?
If you’re ready to feel more grounded, regulated, and aligned, I’d love to support you. I offer holistic coaching therapy that integrates mind, body, and soul, helping you reconnect with yourself from the inside out.
Schedule a free intro call here today!
