How to Relieve Stress and Anxiety: The Four Elements Grounding Exercise
By Angela Gwak, PhD
When we experience a highly stressful or anxiety provoking situation, our body turns on the sympathetic nervous system (SNS), which releases stress hormones so that we can quickly respond to incoming threats. This system is indeed a crucial part of our body’s survival mechanism. For instance, if there’s an encounter with a dangerous animal, our body activates the SNS so that we are ready to either fight or flee the situation. We automatically get a rush of adrenaline and cortisol, increasing our heart rate, shortening our breath, and directing blood flow to appropriate organs so that we can effectively react to survive.
In present times, however, it is unlikely for us to meet wild animals that require us to quickly fight back or escape. Instead, our perceived threats are often due to stressful environments that we may be chronically exposed to. Our SNS may be activated when we are dealing with ongoing difficult family or work relationships. We may experience tension due to past traumatic life events that get re-triggered and remind us of painful memories. Our bodies may unintentionally be in threat mode because we experience unrelenting work demands or negative biases if we have a marginalized identity. The accumulating effects of these difficult circumstances can chronically activate our SNS and eventually take a great toll on our mental and physical health.
Fortunately, there are strategies that can counter the negative effects of chronic stress and anxiety. One way is through consciously activating another part of our autonomic function, called the Parasympathetic Nervous System (PNS). When the PNS is activated, our heart rate, breath, and digestive systems return to a steady baseline and we find ourselves relaxing and recovering from the tension we felt before. So how can we shift into the parasympathetic mode, de-activate the SNS, and promote a greater sense of calm?
Activating your parasympathetic nervous system through what you do
We are often distracted by what happened in the past or we are consumed with anxious thoughts regarding what is to come. So, it is important for us to learn effective strategies to condition our bodies to de-stress and relax. As a way to disconnect from the anxieties of the past and future, learning strategies to stay more present in the moment do help in de-activating our bodies to be in the threat mode. One great way to promote calmness and relaxation is through practicing the Four Element Grounding Exercise (Shapiro, 2012). It is a well-known technique that is easy to remember as it gives reference to the basic elements that we all know well: the earth, air, water, and fire.
As you read through the steps below, I encourage you to try it out yourself and practice on a regular basis to condition your body to stay in the parasympathetic mode.
The Four Elements Grounding Exercise
Earth
The first element is earth. I encourage you to sit or stand wherever you are. Feel free to gently close your eyes if you would like. Feel the solid chair against your back or your bottom. If you’re standing, feel the ground beneath your feet. Notice whatever is in contact with your skin, the hem of your shirt, your socks, your pants. Be curious of how your body feels in this moment. Now, imagine that you are a tall tree with roots extending from your body, firmly ground your roots into the earth. Grounding yourself deeply in the present moment. Now, open your eyes and look around. Pay attention to all your five senses. Name three things you see, hear, taste, and touch. Notice your body and senses being grounded in the present.
Air
The second element is air. Gently place your hands on your belly. Imagine that there’s a balloon in your belly. Imagine that the balloon inflates and deflates as you breathe in and out the air. You may want to slowly inhale for 4 seconds and exhale longer for 8 seconds. Notice the feeling of air that enters your nostrils and comes out of your mouth. Take a few seconds to practice breathing, taking in deep slow breaths.
Water
The third element is water. Direct your attention to the inside of your mouth. Try to salivate. You may want to imagine your favorite food or even a sour lemon to help. Otherwise, you can prepare a glass of water or a beverage of your choice for this portion of this exercise. As you slowly sip your drink, pay attention to the taste and sensation of liquid going down your throat and refreshing your body. When we are stressed, our digestive system shuts down as our SNS signals our body to conserve energy for other parts that are more essential to respond to perceived threats. When we salivate or drink liquids, our digestive system is turned back on to reactivate our calm state via the parasympathetic mode.
Fire
The last element is fire, which illuminates your mind and imagination. You may bring up an image that provided you a sense of safety, a safe place. Notice how secure and calm you feel in your body as you bring up this image. You may also bring up a memory of when you felt good about yourself. Remember the positive feelings that you had in that safe space and how you felt about yourself. Now, imagine a light coming down on you like a warm blanket, enveloping your body with softness and calm.
As we wrap up our exercise, pay attention to the sensations of your body being present in this very moment. Notice your feet firmly grounded on earth, the saliva in your mouth reactivating your digestion, and deep slow breathing producing a sense of calm. Finally, light up your imagination of that safe space and positive sense of self.
Some people find it useful to have a wristband with these elements inscribed as a reminder to engage in this practice regularly. I hope the Four Elements Grounding Exercise offers you a practical way to intentionally and effectively deactivate your SNS and enjoy a greater sense of calmness and relaxation in your daily life.
Adapted from: Shapiro, E. (2012). 4 Elements Exercise. Journal of EMDR Practice and Research,1(2),113-115
About the Author: Dr. Angela Gwak is a licensed psychologist at MTC. Working in Manhattan and raising her two rambunctious (but cute) little boys, she knows very well how stress can creep up without her knowing. So, she herself actively uses grounding techniques to consciously promote a greater sense of calm and encourages her clients to do the same.