Returning to Yourself: Grounding Practices for Everyday Stress

Stress has a way of pulling us out of our bodies and into our minds. Thoughts speed up. Breathing becomes shallow. Shoulders tighten. The day starts to feel like something is happening to you, rather than something you’re moving through with intention.

From a nervous system perspective, this is exactly what we would expect. When your brain registers pressure, whether a looming deadline or a tense conversation, it activates a threat response. The body mobilizes for fight, flight, or freeze. Even when the “threat” is only an email or a new responsibility, the physiological shift is still real.

Grounding techniques do not eliminate stress. They are a powerful tool to signal safety to the body so you can think clearly, respond thoughtfully, and function well.

In my practice, I often remind clients that regulation is a skill. It can be learned. And it begins with returning to the body.

Below are a few practices I frequently teach (and use myself) because they are simple, discreet, and effective.

1. Breath as an Anchor

Intentional breathing is one of the most direct ways to calm the nervous system. Slow, steady nasal breathing gently stimulates the vagus nerve, the body’s primary relaxation pathway, which then helps shift you out of stress activation.

You don’t need to breathe deeply or dramatically. In fact, forcing the breath can create more tension.

Instead:

• Sit comfortably.
• Place one hand on your chest and one on your abdomen.
• Inhale slowly through your nose for four or five counts.
• Exhale for the same length.
• Let the breath lengthen naturally.

Two or three minutes can be enough to regulate your internal state. I often suggest this practice before a meeting, after a difficult interaction, or when you notice your thoughts starting to spiral.

Breath is portable. It goes where you go.

2. Reclaiming Posture and Presence

Stress changes posture. We hunch. We brace. We collapse inward without realizing it.

A simple standing posture ,often called Mountain Pose in yoga, can subtly communicate steadiness to the body.

Stand with your feet hip-width apart. Lengthen your spine. Let your arms rest at your sides, palms gently forward. Soften your gaze. Take slow breaths.

Nothing dramatic happens. That’s the point.

By rooting your feet into the ground and lifting through the crown of your head, you create a felt sense of stability. The body registers orientation and presence. Over time, this becomes less about the pose itself and more about how you carry yourself through the day.

3. Dropping Anchor in Moments of Overwhelm

When stress spikes during conflict, emotional flooding, or acute anxiety, you may need something more structured.

In my practice, I often teach a technique called “Dropping Anchor,” drawn from Acceptance and Commitment Therapy. It helps interrupt autopilot and bring attention back to the present moment.

It involves three simple steps:

1. Notice what’s happening. Acknowledge thoughts and feelings without trying to eliminate them.
2. Reconnect with the body. Press your feet into the floor. Straighten your spine. Press your fingertips together.
3. Engage the senses. Name a few things you see or hear. Feel the temperature of the room.

The intention here is not to suppress difficult emotions but to hold dual awareness: feel what you’re feeling while also recognizing that you are here, grounded, and safe enough to proceed.

A Note on Muscle Tension and Sleep

Stress often settles in the body as muscular tension. For clients who struggle with sleep, I frequently recommend Progressive Muscle Relaxation—systematically tensing and releasing muscle groups from the top of the head to the bottom of the feet. This practice helps the body let go of what it’s been holding, so rest comes more easily 

A Practice of Returning

Grounding is less about mastering techniques and more about building a relationship with your own nervous system.

Different moments call for different tools:

• Breath before a presentation.
• Posture to reset presence.
• Dropping Anchor during emotional intensity.
• Muscle relaxation before bed.

Over time, as you master the ability to calm your nervous system, you will begin to move through the world with less reactivity and more awareness.

If stress feels constant rather than occasional, if you notice you’re bracing more than you’re breathing, it may be a sign that your body has been carrying too much for too long.

You don’t have to manage it alone.

Learning how to slow down, return to your body, and respond from steadiness is work we can do together.