Somatic · Grounding
Layered Grounding Sequence
Subtle → moderate → intense
Layered grounding — not just one technique but a sequence, escalating from subtle to intense. Use in order until you feel back in body.
Level 1 — subtle
- Feet pressing floor
- Slow exhale, longer than inhale
- Name 3 things you see
Level 2 — moderate
- Hold ice or cold water on wrists
- Push palms into wall for 30 sec
- Chew something with strong taste
Level 3 — intense
- Cold shower or face plunge
- Vigorous movement 60 sec — jumping jacks, sprint
- Loud vocalization
Which level works fastest for me