Breathing Exercises Deep breathing. We tend to breathe shallowly or even hold our hold our breath when we are feeling anxious. Sometimes we are not even aware of it. Sit up straight. (Do not arch your back) First exhale completely through your mouth. Place your hands on your stomach, just above your waist. Breathe in slowly through your nose, pushing your hands out with your stomach. This ensures that you are breathing deeply. Imagine that you are filling your body with air from the bottom up. Hold your breath to a count of two to five, or whatever you can handle. It is easier to hold your breath if you continue to hold out your stomach. Slowly and steadily breathe out through your mouth, feeling your hands move back in as you slowly contract your stomach, until most of the air is out. Exhalation is a little longer than inhalation.
Grounding Exercises Grounding exercises are designed to help you focus your attention on the present moment. They are helpful whenever you are having an experience that is overwhelming, or that is absorbing all of your attention. Grounding exercises are meant to “pull you back” relatively quickly.
Visual Grounding: To conduct a visual grounding exercise, take a deep breath, and then start to mentally catalog the things you see around you. Notice even the mundane details (e.g., that electrical outlet is white, and is a little bit crooked).
Auditory Grounding: To conduct an auditory grounding exercise, listen to the sounds you hear around you. Don't just notice the obvious sounds, but notice the layers of sound (e.g., the sounds behind the sounds). Notice how sounds rise and fall, their pitch and timbre.
Tactile Grounding Exercises: Put both of your feet, flat on the floor. Feel the floor under
your feet. Put pressure on your feet, feel the weight. Wiggle your toes. Be aware and draw yourself to the physical sensations. Grab an ice cube out of the freezer and hold it in your hand until it starts to cause some mild discomfort (don't hold on to it for too long or it can cause pain). Many people find that the discomfort helps them reconnect with the present moment. Pop a mint in your mouth. Smell the flavor, taste the awakening of the mint. Feel the mint on your tongue.
Progressive Muscle Relaxation Progressive Muscle Relaxation is the tensing and then relaxing each muscle group of the body, one group at a time. Though this technique is simple it may take several sessions before it is 'mastered.' Tense up a group of muscles –(for instance, your hand, your forehead, your eyes) tense hard but don't strain - and hold for about 5-10 seconds. Release the tension from the muscles all at once. Stay relaxed for 10 - 20 seconds. Focus on the relaxed feeling. Repeat if needed.
Compiled from: http://bpd.about.com/od/livingwithbpd/a/grounding.htm; Connections: A Safe Place; http://www.stress-‐relief-‐exercises.com/progressive_muscle_relaxation.html