Breathing & Grounding Techniques
1. Box Breathing (via Petit Bambou or Headspace)
You can use the free version of Petit Bambou, for example, which offers a guided coherent breathing exercise (4 seconds in, 4 seconds out). The default settings are great, and this practice has multiple benefits: it lowers stress and anxiety, brings you back to the present moment, creates more space for your emotions, and helps you recentre. Usually, after just five minutes, you feel a bit better and the emotional intensity is reduced—even if only temporarily.
2. Longer Exhales than Inhales
This builds on the previous exercise—coherent breathing—with a slight modification: you extend the exhale. Personally, I prefer this version with longer breath cycles (like 6 seconds in, 8 seconds out—though feel free to adjust the timing based on what feels right for you). Scientifically, extending the exhale sends a signal to your nervous system and activates the parasympathetic system—the part responsible for calm and relaxation. This kind of breathing (like “bee’s breath”) often has a soothing effect on the body and tells it, “You’re safe, it’s okay to relax.” This is the breathing technique I use most often.
3. Bee’s Breath 🐝– Exhaling with a Humming Sound
This technique is recommended by some trauma experts. You take a deep inhale and instead of a regular exhale, you hum—either with a buzzing sound like a bee or, for those who practice yoga, with a long “OM.”
4. Ujjayi Breath – The Ocean Breath
This is another technique I learned through yoga that has become a go-to tool for regulating my nervous system and managing anxiety, especially when combined with bee’s breath (above).
When you’re feeling anxious, restless, or nervous, the slow, steady, and focused rhythm of Ujjayi breath is known to help calm the nervous system almost instantly. Research also shows it helps balance the cardio-respiratory system, which in turn reduces stress, irritation, and frustration. It calms both body and mind.
The breath produces a sound similar to ocean waves (no surprise there), which I find very soothing. Focusing on that sound helps me stay grounded.
5. Double Inhale Technique
Take a deep breath in. Hold it, and just before you exhale, take one more quick inhale to fully fill your lungs. This technique can be surprisingly effective for reducing anxiety quickly.
6. The 5-4-3-2-1 Grounding Method
This is a technique I’ve used a few times that works well.
The idea: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
A version I often use is just counting backwards (from 5 to 0). Your brain has to focus to do it—it’s not something we usually do automatically. That focus pulls your attention back to the present moment and away from negative thoughts. When that gets too easy, I count down from 10. Like coherent breathing, I usually do this for 3–5 minutes.
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