Practices can be shared with individual students, integrated into the first few minutes of every class, or used prior to high-stakes assessments and student presentations.

1. Before sharing any practice, try it yourself to see how it feels.
2. Explain the principles behind the practice. You may want to note that grounding techniques can:
   1. reduce anxiety by shifting focus from anxious thoughts and feelings towards the present moment.
   2. calm the body's stress response by engaging the parasympathetic nervous system and promoting a sense of safety and control.
3. Acknowledge that not every technique is effective for every person and support exploration of alternatives.
4. You may wish to provide a series of techniques over time.
5. Provide a handout or slide with step-by-step instructions, read steps aloud, or share a prerecorded version of the exercise (see Resources tab). If you read the steps aloud, be sure to read slowly and pause between each step to allow processing and application. 

If using the practices with a class:

1. Consider indicating that although participation is not required, those who do not wish to participate must be considerate of others by remaining silent.
   1. Individuals who experience intrusive thoughts and those with a history of trauma or dissociation may experience increased anxiety during relaxation practices. 
2. Encourage students to find a comfortable position and consider dimming classroom lights.

PRACTICE 1 | Countdown to calm

Focusing on your senses can help you get out of your head and restore a sense of calm. Start by breathing deeply in through your nose and slowly exhaling through your mouth. Repeat this slow breathing one or two times, then breathe normally as you …

1. Silently identify five things you can see.
   1. You may notice light, shapes, objects, or colors.
2. Silently identify four things you can feel.
   1. You may notice the sensation of heat, air flow, or clothing on your skin. You might notice the texture, firmness or temperature of items you are in contact with.
3. Silently identify three things you can hear.
   1. Attend to sounds in the distance or sounds you may have tuned out like breathing, bird calls or the hum of fan machinery.
4. Silently identify two things you can smell.
   1. You might notice the smell of lotion, cleaning products, classroom materials, or food and drink items.
5. Silently identify one thing you can taste.
   1. You might notice the rich flavors of your coffee, the sweetness of a candy or gum, or the freshness of your toothpaste.

PRACTICE 2 | 4 – 7 – 8 Deep breathing technique*

When experiencing stress or anxiety, we often use our chest muscles to take short, shallow breaths. Deep breathing involves using the diaphragm, a muscle below the lungs. Using the diaphragm can decrease heart rate and blood pressure and allow our bodies to shift from a state of vigilance to a state of relaxation.

1. Start by placing one hand on your upper chest and the other on your abdomen, just below your rib cage.
2. Breathe in slowly through your nose as you count to 4.
   1. The hand on your chest should remain still, while the one on your abdomen should rise.
3. Hold your breath in your lungs as you count to 7.
4. Exhale slowly through pursed lips as you count to 8.
   1. As your abdominal muscles draw in, the hand on your abdomen will move to its original position.
5. Repeat 4 to 8 times.

*Box breathing, a variation on this practice, involves inhaling, holding, exhaling, and holding one’s breath for equal counts (often to a count of 4), mimicking the sides of a box.

PRACTICE 3 | Progressive muscle relaxation*

Research shows that tensing and releasing different muscle groups can lead to a decrease in anxiety and the physical symptoms associated with that state. While progressive muscle relaxation can be done lying down, the directions below are for a classroom-friendly seated practice.

*Note that individuals with a history of serious injury, muscle spasms, or back problems should consult with a physician prior to engaging in this practice.

1. Start by shifting your focus inward, toward your body.
2. If it feels okay, allow your eyes to close.
3. Bring your awareness to how your body is resting. Feel the support of the chair beneath you.
4. Take a few slow, deep breaths: in and out.
5. As you breathe in, feel fresh oxygen moving into your body. As you breathe out, feel the weight of your body resting and softening.
6. Notice your feet connecting with the floor.
7. Curl your toes inward, toward the ground. Hold them for a moment, then release them
8. Engage your lower legs by pointing your toes upwards. When the muscles are fully engaged, hold then release them.
9. Feel the weight of your legs resting against the chair. Press your heels down and squeeze your thigh and calf muscles. Feel the tension in these muscles. Pause then let the tension go.
10. Feel the contact of your back against the chair. Pull your shoulders down and in. Hold the tension, then breathe out as you release these muscles.
11. Gently bring attention to your abdomen. To tense these muscles, imagine drawing your belly button towards your spine. Hold then allow this area to release and soften.
12. Bring awareness to your hands. Clench and release your fingers.
13. Shift your attention to your arms. Curl your wrist toward your abdomen. Hold then release them.
14. Raise your shoulders toward your ears. Hold them there. Then allow them to soften and drop.
15. Pull your shoulders down and elongate your neck. Release the muscles in this area.
16. Push your chin forward, then release your jaw.
17. Wrinkle your forehead, squint your eyes, purse your lips. Hold the tension. then release the muscles.
18. Now, feel the presence of your entire body. Take a full breath in and then slowly let it out.
19. When you feel ready, open your eyes.

Consider pointing out that students looking for additional strategies or support with anxiety can connect with the confidential college Counseling Center for free and that students with mental health diagnoses can access support and accommodations at the Office of Accessibility Resources.