18/11/2025
This 1-minute grounding technique reduces tension and increases mental clarity. Try it whenever you feel tense, nervous, or overwhelmed.
It uses a box breathing format (4-4-4-4): inhale for 4 counts, hold for 4, exhale for 4, and hold for 4 counts. I enhance the grounding effect by contracting and releasing major muscle groups.
You can adapt the technique to your environment—for example, you may not wish to squeeze your face and biceps in a room full of people! It can be done while sitting, without the face and arm part, and still maintains a strong effect.
