Essential PTSD Management Exercises: A Step-by-Step Guide

Grounding Techniques

5-4-3-2-1 Exercise

1. Identify 5 things you can see
2. Name 4 things you can touch/feel
3. Notice 3 things you can hear
4. Recognize 2 things you can smell
5. Focus on 1 thing you can taste

Deep Breathing Exercise

1. Find a comfortable position

   • Sit or lie down in a quiet space
   • Keep your back straight
   • Place one hand on your chest, the other on your abdomen

2. Practice the 4-7-8 breathing pattern

   • Inhale for 4 seconds
   • Hold for 7 seconds
   • Exhale for 8 seconds
   • Repeat 4 times

Progressive Muscle Relaxation

Upper Body Sequence

1. Shoulders: Raise, hold 5 seconds, release
2. Arms: Tense, hold 5 seconds, release
3. Hands: Clench, hold 5 seconds, release

Lower Body Sequence

1. Thighs: Tighten, hold 5 seconds, release
2. Calves: Point toes, hold 5 seconds, release
3. Feet: Curl toes, hold 5 seconds, release

Safety Notes

• Stop any exercise if you experience discomfort
• Practice these exercises regularly when calm
• Use as needed during stress responses
• Consult your healthcare provider with concerns