Grounding techniques: Why breathwork isn’t enough

Grounding techniques are valuable tools for managing anxiety, stress, and overwhelming emotions. They can help bring someone back to the present moment and prevent them from feeling overwhelmed by their thoughts or feelings. Grounding exercises work by engaging the five senses, creating a direct connection to the environment and the body. While breathwork is often the first method suggested, for some individuals, a broader toolkit is necessary. Here, we explore different types of grounding techniques and why people may require more than just breathwork to feel fully grounded.

Types of grounding techniques

1. Physical grounding

Physical grounding involves using the body to connect with the present moment. These techniques can range from subtle to more active methods, such as:

• Progressive muscle relaxation (PMR): This technique involves tensing and then relaxing different muscle groups in the body, helping to release tension and promote mindfulness.
• Touching objects: Holding an object like a stone or piece of fabric can create a tactile connection that reminds the person they are present. The sensation of the object can be a comforting reminder to stay in the moment.
• Swaying or tapping: Gentle physical movements like tapping a finger or swaying from side to side can help a person reconnect with their body.

2. Mental grounding

Mental grounding involves focusing the mind on concrete thoughts or tasks. These techniques are often used when someone feels detached from reality or experiences dissociation:

• Counting: Counting backwards from 100 or focusing on numbers helps shift the mind away from overwhelming emotions.
• Naming objects: Look around the environment and name things you see or hear. This simple act can help refocus attention and reduce feelings of dissociation.
• Mindful observation: Focusing on one thing in the environment and fully observing it can create a calming effect. Whether it’s a tree outside, a painting on the wall, or a piece of art, engaging with the surroundings can foster mindfulness.

3. Sensory grounding

Sensory grounding techniques target one or more of the five senses to bring a person’s awareness to the present moment:

• 5-4-3-2-1 technique: This popular sensory technique encourages individuals to identify five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. This creates a full-body awareness of the present moment.
• Smelling scents: Using calming scents like lavender or peppermint can be grounding for some people. A quick inhale of a soothing scent can offer an immediate sense of comfort.

4. Distraction grounding

Distraction grounding techniques offer a temporary escape from intense feelings, giving the person a break to reset:

• Listening to music: Engaging with music that is calming or uplifting can provide an emotional shift and stop the spiralling thoughts.
• Reading or watching something engaging: A short passage of a book or a favourite show can redirect the person’s attention away from the source of distress.

Why some people need more than just breathwork

While breathwork is one of the most common grounding techniques, it’s not always enough for everyone. For individuals dealing with trauma, anxiety, or dissociation, the mind can become so overwhelmed that breathwork alone feels insufficient. In such cases, a more diverse approach to grounding is needed to truly reconnect the body and mind.

For example, someone who experiences dissociation may find that breathwork alone does not help them feel “real” or present. Techniques that engage the senses or involve physical movement might be more effective, as they draw attention to the physical body and the external environment. Additionally, mental grounding can help redirect racing thoughts and bring a person back to the present by refocusing their attention.

Some people may also have deep-rooted trauma, which may require more than breathwork to fully release the emotional and physical tension stored in the body. In these cases, a combination of physical and sensory grounding techniques can help manage the intensity of emotions and provide a sense of safety.

Finally, individuals with neurodivergent conditions, such as ADHD or autism, may struggle to focus on breathwork alone due to sensory sensitivities or a heightened sense of anxiety. Grounding methods that include tangible tasks or movement can be more effective in helping them feel grounded and regulated.

Takeaway: A moment to reflect and apply

Grounding techniques are essential tools for managing stress and emotional overwhelm. While breathwork is a great starting point for many, some people need a variety of grounding techniques to effectively manage their feelings and reconnect with the present moment. By using a combination of physical, mental, sensory, and distraction-based techniques, individuals can find the tools that work best for them, leading to better emotional regulation and a greater sense of calm.

Now, pause for a moment and think back to the last time you felt overwhelmed - whether it was in response to stress, anxiety, or an emotional trigger. What did you do in that moment to try and regain your balance? Did you have a grounding technique that helped, or perhaps you felt as though nothing worked? Consider whether any of the techniques discussed here could have been useful at that time. By exploring different methods, you can discover what works best for you and develop a toolkit to support your emotional well-being when you need it most.