Grounding Protocol
Return to the body when everything feels too much.
Duration
5 min
Level
01
Evidence
Why this protocol
Structured holds combined with an extended exhale reduce sympathetic overdrive while giving the mind an external anchor. This is the core mechanism behind clinical grounding techniques for panic and dissociation.
Perfect moments
What you'll experience
Feet on the ground
Present body
Slower thoughts
Reduced panic
Coach's insight
“Feel your feet on the floor. The breath does the physiology — the feet remind you that you're here.”
Common mistakes
Practising with eyes closed when dissociation is present.
Making the count too long and losing the anchor.
Trying to talk yourself out of the feeling.
Breathing pattern
Session length
Structured holds combined with an extended exhale reduce sympathetic overdrive while giving the mind an external anchor. This is the core mechanism behind clinical grounding techniques for panic and dissociation.
Evidence
Structured breathing with attentional anchoring reduces panic severity and dissociative symptoms in clinical studies.
Onset
1–3 minutes
Lasts
30–60 minutes
Related protocols
After this session
You'll gently reflect on: