Resources for writers: 3 grounding techniques to calm anxiety
Are you looking for accessible exercises to help ground and refocus you when feeling overwhelmed? Based on Polyvagal Theory, these three techniques are ones I regularly recommend to my academic clients, who often struggle to focus on their writing amidst other pressing demands.
Polyvagal Theory, developed by Dr. Stephen Porges, offers a powerful framework for understanding how the nervous system responds to stress. It highlights the role of the vagus nerve in shifting between fight-or-flight, freeze, and relaxation states.
By practicing specific techniques that engage the body and breath, we can actively stimulate the vagus nerve to transition from anxiety or reactivity to a state of calm and safety.
Below are three techniques rooted in Polyvagal Theory that writers can integrate into their starting routine (e.g., 1. Clean your desk; 2. Ground; 3. Close email and disable notifications; 4. Make a plan for the writing session; 5. Set a timer and write). These steps signal to your brain and body that you’re entering a different mode. These exercises are also highly effective before presentations or public talks, helping to calm an over-aroused nervous system.
An animated video explaining Polyvagal Theory.
1. Voo breathing
Voo Breathing is a vocal-based breathing technique that uses sound vibrations to activate the vagus nerve and promote relaxation. The long, low-pitched "vooo" sound resonates through the body, stimulating the parasympathetic nervous system and calming our physiological stress response.
How to practice Voo breathing:
Sit comfortably in a quiet place where you can breathe deeply.
Inhale slowly and deeply through your nose, filling your lungs.
As you exhale, produce a deep, sustained "voooo" sound. Let the sound vibrate in your chest, feeling the resonance.
Continue exhaling until all the air is released, then repeat the cycle for several minutes.
This technique is effective for calming anxiety, bringing focus to the present, and grounding your body. The deep resonance of the sound helps stimulate the vagus nerve, which signals to your body that it’s safe to relax.
2. Warm soothing touch
This technique involves rubbing the hands together to generate warmth and energy, followed by gently placing the hands over different areas of the face and body, such as the eyes, jaw, and neck. This method is deeply soothing and can help engage the parasympathetic nervous system, activating the vagus nerve and calming the body.
How to practice the warm soothing touch technique:
Sit comfortably in a relaxed position.
Rub your hands together vigorously for about 10-15 seconds until you feel warmth in your palms.
Close your eyes, and gently place your warm hands over your closed eyelids. Hold for about 10-15 seconds, breathing deeply and slowly.
Next, place your hands gently over your jaw and cheeks, where tension often accumulates. Let the warmth and light pressure soothe your muscles.
Finally, place your hands on your neck and the sides of your head, focusing on releasing tension from these areas.
This process not only relaxes the facial muscles and jaw but also sends calming signals to the brain through the vagus nerve. By grounding yourself through touch and warmth, you are helping your body shift from a sympathetic (fight-or-flight) state to a parasympathetic (rest-and-digest) state, promoting relaxation and well-being.
3. Diaphragmatic (belly) breathing
Diaphragmatic breathing—also known as belly breathing—is a foundational technique for calming the nervous system. This breathing practice emphasizes deep, slow breaths that fully engage the diaphragm, encouraging vagal activation and relaxation.
How to practice diaphragmatic breathing:
Lie down or sit comfortably in a quiet space. Place one hand on your chest and the other on your belly.
Inhale deeply through your nose, ensuring that the hand on your belly rises as your diaphragm expands.
Exhale slowly through your mouth, allowing the hand on your belly to fall. Make sure the exhalation is longer than the inhalation.
Repeat this process for several minutes, focusing on the rhythmic expansion and contraction of your belly.
This practice is a quick and effective way to shift the body from a state of stress to relaxation, stimulating the vagus nerve and reducing symptoms of anxiety. Diaphragmatic breathing helps the nervous system settle into a parasympathetic state, promoting calmness and balance.
Putting calm into practice
Taking the time to integrate these simple grounding techniques into your daily routine can have a profound impact on your ability to manage stress and focus, especially on days when anxiety feels overwhelming. Whether you’re preparing to tackle a writing session, give a presentation, or simply need a moment to reset, these exercises—rooted in Polyvagal Theory—can help you transition into a calmer, more focused state of mind.
Ready to try these techniques? Begin with just one today and notice how your body and mind respond. If you feel better after doing it, try it again the next day and keep going. Consistent practice can make all the difference.