A grounding technique for all
The calming hand is a grounding technique that is suitable for everyone to use.
It can help people to refocus and calm anxiety. By using your own hand as a guide, you can walk through the steps to help you when you need to.
Breathing exercises to practice
Sit comfortably
SIGH OUT
Continue to breathe normally
Place one hand on your chest and one on your abdomen
Think of your shoulders being relaxed
Take a normal breath in and feel your tummy rise
Breathe out and feel your abdomen sink down
The hand on your chest should barely move
Breathe in through your nose and out through your mouth
Try to make your out breath slightly longer
Think breathe in for ONE and out for TWO
As you breathe out think of the word ‘...REST...’
Explore another calming technique
There are other calming and breathing techniques that you can use. For example, as a focus point in your own home, look at an oblong shape; this could be a TV screen, mirror or picture frame. Using this technique look at the top right hand corner and breathe in as you look down to the bottom right hand corner. Breath out slowly as you move towards the bottom left hand corner, which ensures you breathe out for longer. Now breathe in as you work your way up to the top left hand corner. Now breathe out as you work your way to the top right hand corner. You can repeat this as many times as you find helpful.
