Welcome to Pints & Pelvic Floors: The Podcast. In Episode 20, I will review six grounding techniques that will hopefully come in handy for you over the holiday season.

Episode 20 Recap:

Here are six grounding techniques to help you out when you are feeling anxious, maybe your body is feeling out of control, or you can tell you are dissociating from the present. 



1. Feet on the floor - put both feet flat on the floor to create connection and a strong base of support. Give this a try outside with bare feet on the earth.
2. Fist clench and release - tighten your hands into fists and feel the tension in your muscles, then soften your hands and feel that tension leave the body
3. Washing your hands or ‘washing’ your body of a situation - whether you physically wash your hands or metaphorically wash yourself of a situation, hard conversation, or removing your work clothes to leave your work day behind, this action can be a nice way to remove the feels associated with any situation you need to be free of
4. 4-7-8 Breathing - this is a familiar one for many of those in therapy, breathe in for 4 seconds, hold that breath for 7 seconds, exhale for 8 seconds. This technique requires you to focus on your breathing and distracts the mind from the issues that may be creating an upregulated sensation in your body
5. Box Breathing - create a ‘box’ with your breath, breathe in for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, and repeat. Take this one step further and trace the box with your eyes (keep your head and neck still with this one) while you are creating a box breathing pattern
6. Body Scan - take a moment to check in with your body and determine if you are holding tension in any of the common areas. Take a deep breath in and on your exhale, let go of tension in your jaw, shoulders, belly, buttocks, and pelvic floor. 

Have a question or suggestion for an episode? Email us at joy@pelvicpride.com

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