Information Centre

Self Care & Grounding Exercises

Anxiety Self Care

Here at Turn2Me we are often asked for examples of a breathing exercise or grounding exercises, general self care tips. So we have decided to put together a few examples of some beginner exercises to assist all our users on their journey of self discovery and to try to help deepen their self awareness.

Conscious Breathing

With your focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out, if available.

The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel.

Below is a simple breathing exercise:

Grounding Techniques

While consciously focusing on breathing, inhaling through the nose and out through the mouth, is an effective strategy for returning the present. There are additional grounding techniques that can be used to keep yourself feeling more balanced and present. The intensity of one’s feelings and emotions in any given time, accompanied with mastering and practicing of these techniques will determine how long it will take for one to return to their sense of balance.

Exercise One:

Avail of your 5 senses:

  • Search for five things you can see
  • Search for four things you can touch
  • Search for three things you can hear
  • Search for two things you can smell
  • Search for one thing you can taste

Exercise 2:

  • Place you feet firmly on the ground, feel the floor under them. Regardless of whether its a wooden floor, carpet, or grass, press down and feel the ground underneath.
  • State the date and time. Begin some slow, deep breathing.
  • Look around you, begin to state what you see around you. Pictures, flowers, windows whatever is in your immediate environment. Take a little while here, familiarise yourself with your present environment, and breathe…..
  • Remind yourself you are in a safe place right now, repeat it to yourself, “I am in a safe place”.

Some additional tips:

  • Visualize turning down the emotional dial
  • Clenching your fist to hold on to the feelings, then letting them go when you release your fist.

We hope these few simple exercises assist you on your self discovery journey. Remember you are the most important person in your life, prioritise yourself and allow yourself a few minutes per day to practice the above exercises, you will be glad you did. If you require any additional assistance or would like to explore your therapeutic journey some more we offer a range of free services on, a lifeline online.