Discover 3 simple grounding breathwork techniques to help you feel more balanced and connected in your daily life.
Feeling overwhelmed, scattered, or disconnected? You’re not alone.
In today’s busy world, it’s all too easy to get caught up in the whirlwind of thoughts, emotions, and to-do lists. When life feels unsteady, grounding through breathwork can help you come back to centre—calm, present, and steady.
Today, I’m sharing three simple breathwork practices you can use anytime you need to reconnect with yourself and the earth beneath your feet.
Why Use Grounding Breathwork Techniques?
Breathwork isn’t just about calming the mind.
When you consciously control your breathing, you directly influence your nervous system. Helping to shift from a stressed, anxious state (sympathetic mode) into a calmer, more restorative one (parasympathetic mode).
Grounding breathwork uses your intention, images, and slow deep breaths to calm you down and make you feel more stable.
Practice 1: The Rooted Breath
The Rooted Breath is a simple, powerful practice designed to help you feel grounded, centred, and secure.
Imagine yourself, like a magnificent tree. Your breath drawing strength from deep within the earth, anchoring you into the present moment.
This technique is especially helpful when life feels chaotic, when you’re anxious, or when your mind is racing.
How to Practise this Technique:
- Sit or stand comfortably with your feet flat on the floor, hip width apart.
- Close your eyes if you wish, and take a moment to notice your natural breath.
- Inhale slowly through your nose, imagining that you’re drawing energy up from deep within the earth, like roots pulling in nourishment.
- Exhale gently through your mouth, visualising any tension or scattered energy releasing down through your body and back into the ground.
- Repeat for 5–10 cycles, feeling yourself grow steadier and more rooted with each breath.
Benefits:
- Immediate grounding: Helps anchor your awareness into your body and the present moment.
- Reduced anxiety and overwhelm: Shifts your nervous system away from ‘fight or flight’ and into a more relaxed ‘rest and digest’ state.
- Enhanced emotional stability: Creates a sense of inner safety and resilience.
- Improved focus and clarity: Calms mental chatter and strengthens your ability to concentrate.
Scientific Facts:
This breathing technique grounds you by relaxing your nervous system through slow breaths. Deep, slow breaths (inhale slow, exhale longer) stimulate your vagus nerve, making you feel calmer and less stressed. Tuning into the earth also connects you to your body’s sense of space, making you feel more grounded and present.
Studies show deep breaths (diaphragmatic breathing) raise heart rate variability (HRV). A good HRV means your nervous system is healthy and adaptable. If your HRV is high, you’re probably better at managing stress and emotions.
Visualisation reduces overthinking, connects mind and body, and promotes a sense of calm.
Practice 2: The 4:6 Breath
This simple breathing technique (4:6 Breath) helps you relax by lengthening your exhale.
This breathing technique triggers relaxation, easing stress and anxiety.
How to Practise the 4:6 Breath:
- Find a Comfortable Position: Sit or stand straight with both feet firmly planted on the ground.
- Inhale: Gently breathe in through your nose for a count of 4 seconds, allowing your abdomen to expand.
- Exhale: Slowly exhale through your mouth for a count of 6 seconds, feeling your abdomen contract.
- Repeat: Keep going for about 1–2 minutes, focusing on maintaining a steady rhythm with a longer exhale than inhale.
Six seconds too hard? That’s OK, just try to breathe out longer than you breathe in. A long exhale is the key to relaxing.
Benefits:
- Activates the Relaxation Response
Extending the exhale engages the parasympathetic nervous system. This encourages a state of calm and reduces stress levels.
- Enhances Heart Rate Variability (HRV):
Slow breathing exercises, such as the 4:6 technique, may boost heart rate variability (HRV), leading to less stress and better heart health.
- Reduces Anxiety and Promotes Grounding:
Focusing on the breath and lengthening your exhale helps anchor your awareness to the present moment. This often eases feelings of anxiety and nurtures a sense of groundedness.
The Science Bit
The effectiveness of the 4:6 Breath lies in its ability to stimulate the vagus nerve, a crucial component of the parasympathetic nervous system. The vagus nerve plays a significant role in regulating heart rate and promoting relaxation. When you breathe out, your vagus nerve releases a calming chemical that slows your heart rate.
Studies show that slow breathing, especially long exhales, calms you down. Slow, long exhales effectively counteract the body’s stress-induced ‘fight or flight’ responses. When your exhale is longer than your inhale, you can harness the body’s natural mechanisms to regulate your emotions. You’ll feel less stressed, grounded, and balanced.
Adding the 4:6 Breath into your daily routine can serve as a powerful tool for managing stress. Plus, you’ll feel more connected to yourself and your environment.
Practice 3: Breath and Nature Connection
This is my absolute favourite technique, and it’s so easy!
Nature has a natural calming effect on our energy—and combining it with breathwork amplifies the benefits.
How to do it:
- Step outside, or simply sit by an open window if you can’t get outdoors.
- Breathe slowly and naturally.
- As you inhale, imagine drawing in the fresh, healing energy of the earth.
- As you exhale, let go of tension, stress, and overwhelm.
Even a few minutes can shift your mood and leave you feeling more connected and supported.
Before I Go…
Grounding breathwork is a beautiful, gentle way to come back to yourself. Whether you choose barefoot on the grass or meditating, it reconnects you to your body and nature.
Which of these practices will you try first? Let me know in the comments!
Pin this post to save it for when you need a quick grounding reset!
P.S. If you love weaving simple, mindful rituals into your daily life, you’ll adore my range of nature-inspired candles at Soul & Sage.
Light one during your breathwork practice for an even deeper sense of grounding and calm. Browse the collection here ➔