When things are getting on top of you and everything feels quite overwhelming, it’s a good idea to try and ground yourself in the present moment.
Below are two simple exercises – ‘7/11 Breathing’, and ‘5 Things’ – that can help you ground yourself. They are easy to do, and you can do them anywhere and at any time.
This one is a basic improvement on the breathing in and out of the brown paper bag that you may have seen people doing on television. It involves you breathing out for longer than you are breathing in; so it raises the carbon dioxide levels in your blood slightly, and introduces a feeling of calmness.
|Breathe in for 4||>>>||Breathe out for 6|
|Breathe in for 5||>>>||Breathe out for 7|
|Breathe in for 6||>>>||Breathe out for 8|
|Breathe in for 7||>>>||Breathe out for 9|
|Breathe in for 7||>>>||Breathe out for 10|
|Breathe in for 7||>>>||Breathe out for 11|
This is a nice exercise to do when your mind is running a mile a minute, and focussing on the present moment can help bring you a sense of peace and calm. This can be done anywhere, and at any time, and can be repeated if once didn’t feel like it was enough. Try and name:
- 5 things you can see (What objects in the room can I see? What about out of the window?)
- 4 things you can feel (What does the chair feel like on my back and under my legs? What do my toes feel like inside my shoes? Is my jumper soft or scratchy?)
- 3 things you can hear (Is that the clock ticking? A dog barking? My heart racing in my ears?)
- 2 things you can smell (My perfume/aftershave/deodorant? Food I cooked earlier?)
- 1 thing you can taste (Something I ate? A funny taste in my mouth?)
I hope these exercises help you to feel a sense of calm. If you are struggling and would like to make an appointment, please get in contact.