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Top 5 Grounding Exercises For Anxiety – Incorporating Them Into Your Daily Routine

Top Grounding Exercises For Anxiety

Living with anxiety can be demanding, so applying grounding techniques throughout the day can be helpful. By finding yourself, you can lessen the feelings of anxiety, and recover a state of mind that lets you control the situation. These grounding exercises for anxiety vary from simple deep breathing exercises to sensory-oriented activities which stimulate your senses. 

So, find the one which suits you the best! 

Especially when you are looking for self-care for anxiety! 

Through this informative guide, we will discuss several grounding techniques that people who suffer from anxiety can apply.   

Plus, give examples and tips on how to include them in your daily routine and promote wellness and mindfulness.  

What are Grounding Exercises for Anxiety?

What are Grounding Exercises for Anxiety?

Stop, do not click out!  

No, these are not your regular run-on-the-mill exercises at the gym. Grounding exercises are very different.   

Such techniques are the ones that redirect your attention to a more comfortable zone. Detaching you from the emotional pain (e.g., anxiety) and coping with the present moment.  

The first and the last thing on your mind, in these cases, is the moment (“here and now”). These grounding techniques for anxiety will bring back to the present moment.   

They use multiple senses, like what you hear, see, smell, taste, and touch, to break your mind and disconnect. These grounding exercises for anxiety don’t need any special tools or environments, they can be carried out anywhere and at any time.   

Grounding exercises for anxiety can range from the simplest. These are deep breathing, to more complex ones, which involve, for example, a full-body sensory experience.   

They are helpful in the management of anxiety as they give you a breather from the trouble and stress. Plus, assist you in regaining the power of reason over your thoughts.  

Understanding the Application of Grounding Exercises to Anxiety Situations

Understanding the Application of Grounding Exercises to Anxiety Situations

This is important specifically for anxiety management since it serves as a temporary off switch to the fight or flight.  The fight or flight response is something anxiety causes. 

The effect of anxiety is to create an overwhelming sense of disconnect with the environment and being lost in a whirlwind of images of the worst thing that could happen.   

Grounding works by focusing on the present and reducing the body’s stress. They offer a tool that can be employed to tackle anxiety as the symptoms appear.   

As a case in point, when you have panic attacks, you can try concentrating on the feeling of your feet on the ground to reduce the degree of the feelings.   

Through the repetition of these exercises, people can develop a superior efficacy in handling stress on their part, thus bouncing back from futuristic anxiety episodes. Thus, both the present and the future problems of those with anxiety are solved with grounding exercises.  

Top Five Grounding Exercises for Anxiety

So, without any further ado, let’s get into the grounding exercises, which you can begin. Practicing these regularly can help reduce your anxiety level.  



The powerful five-four-three two-one grounding technique employs the five senses to quickly re-center an individual in the present.   

  • Take deep breaths so that you can create an atmosphere of peace.   
  • Then, address five things you can see in your surroundings.   
  • It may just be the shade of the walls or the line of the clouds in the sky.  
  • Next, tune in to four objects that are touchable.   
  • Pay attention to your clothes’ texture or the experience of a cool tabletop.   
  • Identify three sounds that you perceive. It can distantly traffic, birds singing, or even refrigerators.   
  • After that, acknowledge where you smell, too.   
  • If you don’t smell anything and you cannot easily distinguish the most prominent scents, move to objects with distinct smells.   

The purpose of this action is to keep you focused on the present by drawing attention to what is happening around you.  

Deep Diaphragmatic Breathing

Deep diaphragmatic breathing is a standard grounding technique used for working with anxiety issues. It is breath-based to trigger the body’s instinctive relaxation mechanism. Here’s how to do it: Start by finding a position that is comfortable for you, close your eyes, and place one hand on your belly.   

  • Slowly inhale through your nose, stretch your stomach, and take up to four.   
  • Pause slightly on the top of the inhale where you are now holding your breath.   
  • Then, through your mouth, breathe out gently, counting to six. Thus, your body relaxes the entire time.   
  • Similarly, keep doing it for a few minutes.  

Concentrating on your breathing rhythm will help decrease your thoughts of anxiousness and gradually induce the calmness of your body. This practice can be very helpful when you start to feel panic arising or when you need to calm your nerves down before a stressful event.  

Progressive Muscle Relaxation

Progressive Muscle Relaxation

Progressive muscle relaxation is one of the most efficient techniques responsible for relaxing a person through tension and then relaxing various muscle groups of the body.   

  • Beginning with finding a place where you can sit or lie down peacefully and comfortably, you may bring more peace and comfort into your life every day.   
  • Begin doing deep breathing exercises to be ready to sleep through the night.   
  • Next, start the work with feet, depending on one muscle group, gradually moving up to the upper part of the body.   
  • Hold tension in every muscle for about five seconds. This should be a strong, although not painful, one.   
  • Then close your eyes and breathe deeply as you tense up all the muscles, then suddenly relax and feel the sensation of relaxation.   
  • Pay great attention to the difference between tension and relaxation.   

This practice further helps make the mind peaceful through physical sensations and relieves the stress of muscle tension by reducing physical symptoms of anxiety. This is particularly advantageous as pre-bedtime can be helpful for sleeping through the night.  

Walk Away from Your Anxiety

Walk Away from Your Anxiety

The combination of mindfulness with physical activity makes walking a grounding exercise.  

  • For practicing mindful walking, choose a place that is safe, allowing you to walk without obstacles.  
  • Start with the stillness in the form of taking a few deep breaths.   
  • Now that you are beginning to walk start to slow down and savor the moment when your feet lift off the ground and finally touch back down on the ground again.   
  • Feel the impact of movement on your legs and other parts of your body.   
  • Have your surroundings in mind, seeing, hearing, and smelling what is there, but without drowning them out by your perceptions.   
  • One must stay in tune with the moment and the surroundings; only then does immersion into the experience start.   

This technique is beneficial because you can apply it in virtually any setting. Whether it is a bustling city street or a serene park. It works as an antidote to anxiety, allowing one to feel calmer anywhere, anytime.  

Object Visualization

Object Visualization

Other than breathing or focusing your attention on some objects, visualization or guided imagery is an effective way of reducing anxiety by imagining yourself in a harmonious and tranquil place or scene.   

  • Start by finding a suitable position that makes you relax, closing your eyes, and taking a few deep breaths to calm yourself.   
  • Visualize in your thoughts a place where you are totally relaxed and your mind is at peace.   
  • This may be a beach, forest, a cozy room, or any other place that cultivates peace and serenity in mind. Insert yourself in this space and sense the world around you.   

What do you see? What do you hear?  

The sharper your ability to visualize the scene, the better you’ll be able to create a haven of peace from anxious thoughts or any other distractions. Go over this exercise for a few minutes to the moment you feel your anxiety disappear.  

Integrating Grounding Techniques into Your Daily Practice

Integrating Grounding Techniques into Your Daily Practice

Now that you know what the grounding exercises are, it would still be better to   

Carving out some free time to practice grounding exercises

Finding a few minutes of wandering time in your daily schedule may seem difficult, but it’s simpler than you may think.   

Begin with a simple decision to spend just a few minutes per day. You can embed these practices in things that you are doing already.   

For example, take deep breaths during your morning routine. Or the 5-4-3-2-1 technique while waiting in line. Find some time every morning or night to allow for progressive muscle relaxation or visualization.   

Additionally, if you have a lunch break, you can also do mindful walking. The main thing is to turn these exercises into a regular habit, like brushing your teeth.   

You gradually get used to the idea. Please be consistent with the exercises, as they will result in your use of the tools you have learned to manage anxiety. Not even the busiest days can keep you from taking one or two minutes to the ground, and this normally does make your overall well-being better.  

Customizing Grounding Exercises for Anxiety to Meet Individualized Personal Preferences

Grounding exercises for anxiety can be more efficient if they are adapted to one’s tastes and lifestyle. Begin by figuring out the exercises that interest you most.   

For some people, it may be deep breathing that has the most relaxing effect, while for others, the physical engagement of progressive muscle relaxation may be more beneficial.   

Think about the times of the day when your anxiety is at the highest point and do the grounding exercises then.   

If mornings are stressful for you, then spend a few minutes of visualization at the very beginning of your day. If anxiety develops during the day, try mindful walking during your lunch break. 

Flexibility is also a factor to consider; feel free to swap different exercises on those days when a particular one doesn’t work out.   

The purpose of it is to shape it conveniently to fit your life, relieving you without adding extra work. Through the individualizing style of your meditation practices, you will be more inclined to keep them up long-term.  

Grounding Exercises for Anxiety

Grounding Exercises for Anxiety

Over here, we will discuss the different ways in which these grounding exercises help you keep up the routine for longer.  

Deliberate Practice Sessions with Grounding Exercises

Practicing some grounding exercises for anxiety can also help deal with the short-term effects of anxiety. For example, while the panic attack is still in full force.   

When you become frazzled, the method can efficiently take your thoughts out of your mind, which is a good way to deal with stress.   

For instance, deep breathing can slow down your heart rate to normal and prevent hyperventilation, a symptom of panic attacks.   

Progressive muscle relaxation methods can shed stress-associated muscle tension instantly. The same exercises will also create a sense of empowerment. Therefore, you will be able to rely on your own tools and use them anytime and anywhere without a need to find external resources.   

Grounding exercises bring calmness to the nervous system in this direct way and thereby constitute a practical strategy for returning to a state of composure, especially during anxious moments.  

The long-run advantages of frequent grounding practices

The potential of practicing grounding techniques to overcome anxiety on a routine basis is great. Over time, these practices may transform the way your brain functions, gradually helping it to concentrate on the present moment. That way, you are   

preventing the recurrence of chronic anxiety and worry. Continuous practice is the best way to make a positive difference in your overall stress management. Therefore, resulting in fewer and less intense anxiety outbursts.  

The positive effect of sports on cognition is that it increases mindfulness, increases emotional regulation, and improves your ability to cope better with stressors that are unexpected.   

With time, these grounding exercises for anxiety will become easier for you and life’s challenges will seem less stressful. Especially when you learn to approach them with greater composure and inner peace.   

Secondly, the abilities acquired while doing grounding exercises can be beneficial in achieving higher quality sleep, greater concentration, and feeling emotionally calmer.   

At the heart of the matter, the best way to help yourself is to incorporate the grounding exercises as a regular part of your daily routine. The deeper purpose is good for your future well-being.  

Actions You Take Everyday Makes Your Life More Grounding

To incorporate the grounding exercises for anxiety as your regular routine, plan the respective time slots, such as in the morning or before you go to sleep. Put reminders in cells of your phone or sticky notes in visible places as triggers to take mini pauses for grounding.   

Use the grounding exercise of deep breathing along with your regular activities, such as taking deep breaths when your coffee is brewing or during the daily commute. Besides, you might keep a journal to ascertain which exercises give you the best results and to measure your output continuously.   

Also, extend a helping hand to yourself; remember that developing a new habit is a process.   

If you miss a day, don’t get discouraged; just sweeten up and move on. Finally, you can see if your practice works with friends and relatives as they can do the grounding routine together and they can use it as motivation. 

Hopefully we were able to give you the best grounding exercises for anxiety. Have you tried any yet? How about giving your experience in the comment section below! 

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Deepanwita Dey
Deepanwita has always considered writing as the ultimate weapon to share every thought an individual ambles through. For her writing is not just an activity it’s a motivation for the scarred mind. She loves writing in genres like fashion, lifestyle, literature etc.

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