23/01/2026
A 3-Minute Grounding Ritual for When You Feel Overwhelmed
When the mind feels busy and the body feels unsettled, don’t push through.
Pause. Let your nervous system reset.
✨ Minute 1 – Fresh Air & Breath
Step outside or stand near an open window.
Let fresh air and sunshine reach your skin if possible.
Begin box breathing:
Inhale for 4
Hold for 4
Exhale for 4
Hold for 4
Repeat slowly, allowing oxygen to calm your nervous system and quiet the mind.
✨ Minute 2 – Nervous System Reset (Legs Up the Wall)
If you’re able, lie down with your legs up the wall or resting on a chair.
This gentle anti-gravity position helps flood the nervous system and brain with oxygen-rich blood, signalling safety and calm.
Let your body be supported.
Breathe naturally.
✨ Minute 3 – Calm the Thinking Mind
Rub your palms together to create warmth and friction.
Gently place the palms of your hands over your eyes (no pressure).
Feel the heat soothe your eyes, your forehead, and the overthinking mind.
Let the frontal cortex soften.
Let your thoughts slow.
Whisper to yourself: “I have got this.”
Three minutes is enough to ground, calm, and re-centre.
Save this for when overwhelm hits. 🤍