5 Grounding Techniques to Come Back to Yourself in Stressful Moments

We all have moments when life feels too fast, too loud, or just… too much. Maybe it’s a big decision, a busy day, or one of those mornings where you wake up already buzzing with thoughts. Grounding techniques help you pause, reconnect, and return to a steadier state — so you can move forward with clarity.

In my work, whether I’m guiding a yoga class, leading a breathwork session, or walking clients through a home purchase, I’ve seen the difference a few moments of intentional grounding can make. The nervous system responds, the breath slows, and the mind clears.

Here are five grounding practices you can try anywhere, anytime.

1. 5-4-3-2-1 Sensory Reset

This quick technique helps you shift from mental overdrive into the present moment by engaging your senses.

• Name 5 things you can see.
  
• Name 4 things you can feel.
  
• Name 3 things you can hear.
  
• Name 2 things you can smell.
  
• Name 1 thing you can taste.
  

It’s simple, but powerful — especially when you need to interrupt spiraling thoughts.

2. Barefoot on the Earth

Whenever possible, step outside and place your bare feet on grass, sand, or soil. Feel the texture beneath you, notice the temperature, and take three slow, deep breaths. This practice, sometimes called “earthing,” can help calm your nervous system and restore a sense of connection.

3. Box Breathing

Box breathing creates a steady rhythm for your breath, which in turn steadies your mind.

• Inhale for a count of 4.
  
• Hold for a count of 4.
  
• Exhale for a count of 4.
  
• Hold for a count of 4.
  

Repeat for a few minutes, imagining each side of the “box” bringing balance back to your body.

4. Name What’s True Right Now

When stress pulls you into “what if” territory, bring your awareness to something that’s true in this exact moment. You might think, I am sitting in my chair. My feet are on the ground. I feel the air on my skin.
This anchors you in reality and reminds you that you’re okay right now.

5. Weighted Comfort

Use a weighted blanket, a heavy throw, or even rest your hands gently on your thighs. That sense of physical containment can be deeply soothing for the body, signaling safety and stability.

Why Grounding Matters

Grounding techniques don’t just help you feel calmer — they also make you more effective in your next step, whether that’s having a difficult conversation, making a big decision, or simply enjoying the rest of your day.

If you’d like to explore grounding practices in a supportive setting, I offer yoga, breathwork, and private sessions designed to help you return to yourself with ease. You can explore upcoming classes here.