Anxiety, fear and worry are our typical reactions to stress. And when they get “stuck” in the body, they keep us from living a healthy, happy and full life. The next time you feel trapped by your own worry, try one or several of the exercises below, any time and anywhere, to get relief in your situation.
Why will these exercises help? Once you start doing the grounding exercises, you will not only relax and switch off the body's stress reactions — rapid breathing, a racing heart, tense muscles — you will also be able to:
- Feel safe — stand firmly on your own two feet;
- Let go of your problems and let them leave;
- Redirect the energy of stress into positive changes in your life;
- Restore a correct posture;
- Get rid of problems in the legs and lower back, and of diseases and disorders of the pelvic organs.
Here are a few examples from practice where grounding led to positive changes:
- prolapse of the uterus and the pelvic organs;
- pain in the lower back and sciatica;
- erectile dysfunction;
- panic attacks;
- apathy;
Grounding (after Lowen)
What to do: stand with your feet shoulder-width apart; you can turn your toes inwards. Bend your knees slightly, so that your back forms a soft arch. Then bend forward so that your hands touch the floor — do not lean on them. Shift your body weight onto the front of your feet and very, very slowly bend and straighten your knees. When the exercise is done correctly, the legs begin to vibrate slightly. Stay in this position for a while. Slowly come back up to standing. Please note: if you cannot reach the floor, bend down as far as you can
“The Lightning Rod” (simplified version)
What to do: Lie on your back; you can put a pillow or a rolled-up towel under your buttocks. Bend your legs at the hip and knee joints to an angle of 90 degrees. Your arms are stretched out above your head.Breathe calmly and deeply. Try to hold the position for 1-2 minutes. A trembling should appear in the legs or through the body. After that slowly bend your legs and relax.
“The Lightning Rod”
Lie on your back, arms along your body, legs straight. Slowly raise your legs about 30-45 degrees. Pull your toes towards you. Hold this position until a trembling appears in your legs. After 5-10 seconds, slowly bend your knees and place your feet on the floor — the first wave of relaxation. Slowly sliding your feet along the surface, straighten your legs and feel the second wave of relaxation. Stretch gently, arms above your head (a good long stretch).
