Grounding exercises have been used as a natural way to heal the body and mind for thousands of years. When life spirals out of control it’s a way to “get down to earth,” feel connected, let us ignore the chaos and deal with just the here and now.
Research shows it has very real physiological consequences.
- It normalizes the day- night cortisol rhythms stopping the chronic sympathetic system that stimulates the fight or flight reaction.
- Activates the calmer parasympathetic system.
- In one study, grounding for 2 hours changed the charge in red blood cells and kept them from clumping, reducing viscosity and inflammation.
- Decreases inflammatory markers and delayed muscle soreness from exercise.
- It appears to help neutralize free radicals in our bodies that damage tissue.
One study proved this through medical thermal imaging that registered changes before and after grounding.
These thermal images, of a patient with pain in the area of both knees, were taken a half-hour apart − before (left) and after grounding (right). Tissue damage generates heat, represented by the warm-toned colors on the left. The difference shows a clear and rapid resolution of inflammation.
It’s probably why those who advocate getting back to nature by camping and communing with the great outdoors are hooked. They understand the healing powers Mother Earth provides.
Grounding appears to be one of the simplest and yet profound interventions to decrease inflammation, anxiety and pain while boosting immunity, blood flow and overall health and well being.
Not into sleeping on the ground or gardening? Here are some other ways to gain grounding’s amazing benefits. To calm down and recognize there’s no threat. To tell the brain it’s safe so the fight or flight hormones are shut down.
Physical methods
Use your senses
Taste- this is a great way to distract our minds from the chaos and stress swirling around us. Grab something with a strong taste- sour foods, strong herbal teas, even an ice cube will work to shut down the fight or fight cascade. Take the next step and define its specific tastes, temperature, and texture.
Smell- past posts have outlined how important the sense of smell relates to our well-being. Savor the sense of steaming coffee or cooking food. On the go? Smell the flowers, blooming plants, cut grass, air after a rain. Inside and need a fix? Carry a small vial of essential oils or a plastic bag of cotton balls filled with your favorite calming scent. Mine is lavender.
Sounds- Tune into the chirping birds, street traffic, rain, and wind. Can’t get outdoors? Use a clock- hear the second-hand tick around the dial. Have time to plug in and tune out to your own sounds? Connect to soothing apps or personal mixes. If in an area you can sing, do that. Remembering lyrics and melodies enhances the experience. Anything can distract and relax.
Touch- Plant your feet on the ground. Feel it through your shoes. Better yet, take them off and feel the cool tile or carpet. Think how it feels in the moment. Outdoors? Walk through the grass or just stand in dirt barefoot. Put your hands in a flower bed. As we know from the above study, there’s nothing more powerful than connecting with Mother Earth.
Sight- look at a specific object. Notice its contours, colors, and size. Imaging what it would be like to hold or touch. Notice the flight of birds or the incredible ability of hummingbirds to seemingly stand still in midair. Focus on anything in your space, even a pen or pencil will work.
Just breath
Take deep relaxing and cleansing breaths.
Simple and easy to do anywhere-
Breathe in to the count of five.
Hold to the count of five.
Breathe out to the count of five.
Hold to the count of five.
Repeat.
4, 7, 8 breathing.
Inhale through your nose for four counts.
Hold your breath for seven counts.
Exhale through your mouth for a count of eight..
Repeat.
Take a soothing shower or bath
How does the water feel on your skin, the temperature?
Add a loofa and feel its texture, path along your skin, the soap as it cleans. Step up the calming effect with a scented candle, essential oils and soothing music.
Progressive muscle relaxation
Tense each area of your body sit or lie down to begin. Start with the eyes. Close tight then open several times. Move to your mouth. Open, close, clench, repeat. Then your neck- slowly rotate in all directions. Move slowly and methodically down the body to your toes.
Not the right time or place? Make a fist. Hold it tight, then release. This allows you to feel the difference between tension and relaxation, teaching the body how it’s done.
Give yourself a hug
Seems silly, but just the act of crossing your arms to the other side can distract and confuse the brain long enough to disrupt the pain or anxiety signals. Or tap the other hand while taking a deep breath.
Prolonged skin contact with the Earth for 15-30 minutes will give noticeable results. As in the above pictures, the longer, the better. But whether physically connected or not, grounding techniques help to calm the mind and induce relaxation. That alone has tremendous benefits.
If you feel stressed, anxious or pain, these techniques can help to alleviate or diminish the symptoms. When the chaos swirling around you needs a moment of calm- give them a try.
Next week, tune in for mental grounding techniques.
–https://www.sciencedirect.com/science/article/pii/S1550830719305476
-https://www.sciencedirect.com/science/article/pii/S1550830719305476?via%3Dihub
-https://www.dovepress.com/the-effects-of-grounding-earthing-on-inflammation-the-immune-response–peer-reviewed-fulltext-article-JIR