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In an article for his website, physiotherapist and yoga instructor James Bone describes grounding and centering as the sense of being connected to and in balance with your body. Whether due to stress, anxiety or fatigue, you may have days where you feel as if you've lost touch with such feelings. Performing specific breathing exercises may help restore these feelings, help you relax and unite your body and mind.
Standing Extended Mountain
Bone suggests the Standing Extended Mountain, a simple yet effective yoga exercise that combines easy physical movements with breathwork, to help you achieve increased feelings of grounding and centering. In this exercise, you focus on breathing into the area just below your navel, known as your "hara." This exercise also promotes postural awareness. Stand up straight with your feet slightly apart, toes pointing forward. Relax your arms by your sides, palms open. Align your head and neck with your spine. Inhale deeply, focusing on drawing breath into your hara. At the same time, raise your arms to your sides and over your head as you stand up on your toes. On the exhalation, lower your arms and lower your heels to the ground. Repeat several times.
In an article for her website, Reiki master, energy medicine practitioner and author Cristina Bornstein recommends a meditative visualization exercise linked with breathing to promote grounding and centering. In this exercise, you mindfully focus your attention on drawing energy inward. Sit in a comfortable position and close your eyes. Rest your hands on your lap or knees, depending on what is most comfortable for you. Align your head, neck and spine. As you inhale, mentally picture drawing energy from the top of your head down to the base of your spine. On the exhalation, imagine this energy flowing down your body and out of the soles of your feet. Practice this exercise for several minutes.
When you feel stressed or anxious, your breath naturally becomes shorter and more rapid. This shallow pattern of breathing only contributes to feelings of stress and anxiety, reduces feelings of grounding and centering and results in increased physical tension. In an article for his website, Authentic Breathing Resources, Healing Tao instructor and breathwork expert Dennis Lewis suggests that deep breathing exercises can help you achieve a greater sense of grounding and relaxation. Sit in a chair with your feet flat on the ground. Relax your shoulders and arms and rest your hands in your lap. Imagine pulling energy in from the earth and up your spine as you inhale slowly through your nose. Exhale slowly out of your nose. Repeat this process until you feel more calm, centered and relaxed.
The Huna breathing technique is an exercise that calms the mind and helps you become more grounded, says mind-body healer, NLP practitioner and counselor Pamela Turner in an article for her website. This exercise is based on the concept of consciously controlling your energy through manipulating different parts of the breathing process. This process consists of inhaling, pausing, exhaling and pausing again. The ratio of each phase of the process should be 1:1:1:2, which means that you inhale for a count of one, pause for a count of one, exhale for a count of one and then pause for a count of two before beginning the cycle again.