Hit the Floor: The Calming Power of Lying Down

Author: Ashleigh Diserio

In today’s world, finding ways to calm the nervous system is crucial for maintaining mental wellness. From the constant flow of information to high-stress work environments, it’s easy for our minds and bodies to become overwhelmed. One effective technique is lying on the ground for 20 minutes. This grounding practice can help reset the nervous system by activating the parasympathetic response, promoting a sense of calm and safety.

This technique is beneficial for adults and can be helpful for children, especially those having a meltdown. Their nervous system is often dysregulated, making it hard for them to process emotions or respond to reasoning. Gently guiding a child to lie on the floor, preferably in a quiet, safe space, can help them reconnect with their body, slow their breathing, and self-regulate. The physical connection to the ground can be very soothing, and over time, children can even learn to use this tool on their own when they feel overwhelmed.

WHY IT WORKS

Our sympathetic nervous system (the "fight or flight" response) activates when we feel stressed or anxious. This system prepares our body to handle threats, but when it's constantly engaged, it leads to chronic stress and burnout. To combat this, we need to activate the parasympathetic nervous system responsible for relaxation and recovery.

Lying down on the ground, especially with your legs and body in a neutral position, signals to your body that it's safe. It encourages the relaxation response, the opposite of the stress response. This can help your body and mind shift from a state of alertness to calmness.

HOW IT HELPS THE PHYSICAL BODY

In 20 minutes of lying down, you give your body time to reset. Here's how:

1. Encourages Deep Breathing:
   When lying on your back, you're more likely to engage in deep, diaphragmatic breathing. This kind of breathing slows your heart rate, lowers your blood pressure, and activates the parasympathetic nervous system, helping your body relax.
   

2. Reduces Muscle Tension:
   Many people experience muscle tension when stressed, particularly in the neck, shoulders, and back. Lying flat on the ground encourages your body to relax its muscles, which helps release physical tension and can alleviate the mental strain caused by it.
   

3. Promotes Grounding:
   Lying on the ground is a grounding technique. It reminds you that you're supported by the earth, which can help ease feelings of anxiety and overwhelm. Grounding enables you to reconnect with the present moment, which is key in managing mental wellness.
   

4. Improves Circulation:
   By lying down with your legs flat, your body has a chance to redistribute blood flow evenly. This can help reduce feelings of dizziness, anxiety, and tension, giving your body a moment to recalibrate.

HOW IT HELPS MENTAL WELLNESS

• Reduces Anxiety and Stress: Shifting your body from tension to relaxation naturally lowers stress levels, promoting better mental clarity.
  

• Improves Focus: Taking a break can help you focus and be more productive when you return to your tasks.
  

• Enhances Emotional Regulation: Allowing your body to rest and reset helps to regulate emotional responses, making it easier to cope with challenges.
  

• Supports Better Sleep: Regularly lying down for 20 minutes during the day can promote better sleep at night by easing the nervous system into a calmer state.

HOW TO TRY IT

To get the most out of your 20 minutes on the ground, follow these steps:

1. Find a Quiet Space:
   Choose a place where you can lie down without distractions. This can be on your bedroom floor, a yoga mat, or even outside on the grass.
   

2. Set a Timer:
   Set a timer for 20 minutes so you can relax without worrying about the time.
   

3. Lie Flat on Your Back:
   Keep your legs extended or place them comfortably (with a pillow under your knees if needed). Let your arms rest by your sides with palms facing up.
   

4. Focus on Your Breath:
   Take slow, deep breaths through your nose and out through your mouth. Focus on the rise and fall of your chest or belly.
   

5. Let Go of Tension:
   As you breathe, consciously relax any tight areas, especially your shoulders, jaw, and forehead.

Incorporating small practices like this into your day can help build resilience against stress and promote emotional balance. 

If your organization is ready to prioritize mental wellness, we’d love to partner with you. Whether stress reduction techniques, brain-based tools for resilience, or nature-based experiences like awe walks, forest bathing, and nature journaling, our workshops are designed to be practical, engaging, and backed by research. All we need is your team, we’ll bring the rest.

Contact us today to learn how we can meaningfully and memorably support you or your staff's well-being.