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Black Women's Grounding Activities for Stressful Moments

Woman watches a sunset over water seemingly focused on mindfulness.

Can I be honest with you? I hate "new-agey" type blog posts that tell us how to incorporate more mindfulness into our daily activities.

Now don't get me wrong, I absolutely believe that we need more mindfulness in our lives--particular to resist the chronic stress that often comes from living in a capitalist, white supremacist, patriarchal society. In fact, I think it's dangerous that may of the common sources for wellness practices belong to either non-Black folks OR fauxtep-type Black folks.

Where's the wellness stuff for us???

Welp, I've decided to start making sure that I share some strategies on this blog. If you've

Three Black women sit on a beach overlooking the water in a group.

been here a while (especially if you're also on the email list), you know that I've always shared self-care wellness strategies. So there's nothing necessarily new EXCEPT, I want to be more intentional about sharing these strategies (and encouragement for using them) more regularly.

Today, I'll start with some breathing exercises that are useful to address circumstances when you feel particular triggered. I encourage you try all of them at least once and then begin to incorporate the ones that work best into your own self-care toolkits.

Begin all of these practices by making sure you are in a comfortable, relaxed position. Keep your back straight to allow better airflow through your body.

  1. 4-4-4-4 Breathing:

In this pratice, we will deeply inhale (shoot for belly depth) for a count of four, hold for a

count of four, breath out while counting to four, and then holding again for a count of


2. Full Body Breathing:

In this practice, take in a huge breath through a wide-open mouth. All your lungs to

complete fill and then hold the breath while tensing your entire body as tightly as you

can. As you release the breath, also focus on releasing all the tension in your body. Do

this until you feel a state of relaxation.

3. Pursed Lip Breathing

In this practice, inhale through your nose for two counts and then immediately blow the

breath back out through pursed lips for a full four count. As you exhale, try to make a

wooshing sound with your lips.

While I've introduced these strategies as grounding techniques, the secret is that they are also pretty good preventative approaches to wellness. Incorporate your favorites into your everyday existing and watch how your mindfulness improves.

Always true,

Dr. Tip

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