Feel Grounded: Calm Your Body When Your Mind Races

When our minds race, we often try to think our way out. We argue with our worries, analyse, plan, go over things again and again.

But sometimes the quickest way to calm a busy mind is through the body.

Our body and mind are closely connected. When we're stressed, our body tenses up and our breath speeds up. When we gently calm the body, the mind often begins to settle too.

Notice your body first

Start by checking in. Where are you holding tension? Common places are:

• Shoulders (raised towards your ears)
• Jaw (clenched)
• Hands (gripping)
• Stomach (tight)
• Forehead (frowning)

Simply noticing is the first step. Often, the tension begins to soften on its own.

Simple grounding practices

1. Feet on the floor. Sit or stand and press your feet into the ground. Feel the weight of your body being supported. Notice the floor beneath you, solid and steady.

2. Slow breathing. Breathe in through your nose for four counts, and out slowly for six. A longer out-breath helps many people feel calmer.

3. Hand on chest and belly. Place one hand on your chest and one on your belly. Feel them rise and fall with your breath. Let the belly hand move more than the chest hand.

4. Tense and release. Squeeze your hands into fists for five seconds, then let go. Do the same with your shoulders, lifting them up and then dropping them. Notice the difference between tension and relaxation.

5. Cold water. Splash cool water on your face or hold something cool in your hands. Many people find it refreshing and steadying.

6. Move gently. Go for a short walk, stretch, or sway from side to side. Movement helps release built-up tension.

7. Name what you sense. Look around and name five things you can see, four you can feel, three you can hear. It brings you back to the present moment.

Practise when calm

These practices work best if you try them when you're already fairly calm, so they feel familiar when you need them. A few minutes a day is enough.

If anxiety or racing thoughts are frequent or very distressing, please talk to a doctor or mental health professional.

Mountains to ground you

Our new two-hour video Feel Grounded shows purple mountain peaks, solid and still, with calm music for grounding and inner calm:

▶ Watch Feel Grounded on YouTube

In closing

Notice where you hold tension, feel your feet on the floor, breathe slowly and move gently. When your mind races, let your body lead the way back to calm. Mountains don't rush, and neither do you have to.

For more grounding ideas, read Come Back to Earth: Simple Grounding for Busy Minds.

Ethnoscape Media shares content for relaxation, inspiration and general information. It is not medical or psychological advice. Please talk to a qualified professional about your health.