Once we know about the window of tolerance, the next question is: how do we get back inside it when stress pushes us out?
One of our favorite tools is Grounding with the Four Elements, created by Dr. Kathy Malchiodi.
Each element — earth, water, fire, and air — gives us simple ways to reconnect with safety, presence, and balance.
We’ve listed some suggestions below, AND encourage you to make your own version with tools you know to help YOU.
🌍 Earth: Steady & Rooted
- Imagine a chain of energy connecting your body to the ground
- Place your feet flat and notice the support beneath you
- Try the 5–4–3–2–1 senses practice (see, hear, feel, smell, taste)
💧 Water: Cool & Calming
- Splash cold water on your face
- Hold ice in your hand or savor a sip of cold water
- Take a warm bath and imagine stress washing down the drain
🔥 Fire: Energy & Inspiration
- Ask: What helps me feel alive? (hobby, learning, exercise)
- Play with movement: a brisk walk, a stretch, or dancing
- Let yourself notice what lights you up
🌬️ Air: Breath & Flow
- Box breathing (inhale 4, hold 4, exhale 4, hold 4)
- “Peace begins with me” — touch thumb to fingers with each word
- Voo or Lion’s Breath to release tension with sound
Why This Works
Grounding with the four directions helps us shift from watchdog or possum mode back toward our wise owl brain. Whether we need calming, activating, or balancing, there’s always a direction to turn.
✨ Try this practice:
Pick one element each day this week and try one tool from it. Notice how your body and mind respond.
👀 Next up: Learn about how your brain is working to keep you safe