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Your Grounding Kit
A Grounding Kit is a toolbox of proven techniques and physical objects that can help regulate your nervous system, keeping you in control and feeling present.
Let's explore different ways of creating a grounding kit to get the most out of Totem.
Grounding Kit Techniques
We’ve talked about a physical Grounding Kit, but what techniques help ground us during a Space?
Breathing
Breathing! One of the best and most efficient ways to calm down your nervous system. Often times we can forget to breathe fully, especially during discussing something sensitive and/or tense. Deep breathing allows more oxygen to your brain so that you can think clearly, and be more present.
We often begin Spaces with breathing exercises, but you can do them on your own as well.
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Box Breathing

Box Breathing is a quick and efficient breathing technique.
Take a deep breath, counting to 4 slowly as you feel your lungs fill with air.
Hold your breath for 4 seconds, avoiding inhaling or exhaling during this pause.
Exhale slowly through your mouth for a duration of 4 seconds.
Repeat steps 1 to 3 continuously until you feel a restored sense of equilibrium.
Alternate Nostril Breathing
Alternate nostril breathing is a yoga breathing exercise where you breathe through one nostril while holding the other shut, then switching nostrils and repeat the process.
When alternating nostrils, air is allowed into both sides of the brain, providing more air and therefore more relaxation and concentration. Often times one nostril can be obstructed through regular breathing, this allows for more air to be brought to the brain evenly.

A few variations on Alternate Nostril Breathing:
Inhale with one nostril closed, then swap the opposite nostril closed and exhale
Inhale and exhale with the same nostril closed, then swap
Inhale and exhale with the same nostril closed more than once before swapping to the other nostril
Hold your breath for a few seconds before  swapping from one nostril to the other
This technique can reduce blood pressure and heart rate, improve lung function as well as  motor function, movement skills, focus and memory.
Movement
Movement is another great way to ground yourself during Space. Movement allows for a connection between the brain and the body. To further relax and bring yourself into a more optimal place while in a Space, try some of these techniques.

Standing up, standing on one foot, then the other, etc.
Rubbing fingertips together.
Fidgeting: yes fidgeting!
Sitting yoga poses as to not distract from the rest of the group: neck stretches, cat/cow, etc.
Body Scanning
Body Scanning is a meditation practice where you pay attention to every part of your body by mentally “scanning” sequentially top to bottom. This brings awareness to particular areas of your body and how they connect to your physical and emotional state. Some of the benefits from body scanning:
Reduce stress and anxiety by identifying problem areas and awareness
Increased self-awareness
Lower blood pressure
Less pain
Better sleeping patters
Increase emotional regulation
Sitting comfortably, take a deep breath in through the nose, and out through the mouth. As you breathe out, close the eyes. Notice how the body feels right now. Starting at the top of the head, gently scan down through the body, noticing what feels comfortable and what feels uncomfortable. Remember, you’re not trying to change anything, just noticing how the body feels as you scan down evenly and notice each and every part of the body, all the way down to the toes.
