Rooting Press: Pressing Your Feet Into the Floor
Press your feet steadily into the floor, hold for a few seconds, then let go slowly. A quick way to feel supported and to let tension go.
Pushing against something solid gives your body strong, clear feedback from muscles and joints. The slow release that follows lets you notice the contrast between holding on and letting go.
The rooting press is a short, quiet cousin of progressive muscle relaxation: one movement, a few seconds and no equipment.
Who it suits
The rooting press is best when you feel wired, jittery, shaky or tense, and it suits a steady day too. If you feel flat or shut down, squeeze and release is the version designed for that.
How to do it
Set your feet
Sit or stand with both feet flat on the floor. Take one slow breath.
Press down
Push your feet steadily down into the floor for a count of five. Use moderate effort, about 50 to 70 per cent of your strength. Keep breathing.
Release slowly
Let go over a count of six. Notice the contrast between pressing and letting go.
Repeat a few times
Repeat the press and release several times at an easy pace.
Finish and notice
Finish with a slow breath. Feel the floor holding you.
Other options: if pressing your feet does not suit you, Navigate also offers a palm press, a thigh squeeze (seated) and a gentle fist clench. The same rules apply: moderate effort, keep breathing and release slowly.
Why it may help
Strong muscle effort followed by release often leaves the muscles feeling looser than before. This is the same principle behind progressive muscle relaxation, in a much shorter form.
Feeling your weight press into the ground can also give a sense of being supported, which many people find steadying when they feel jittery or ungrounded. Individual responses vary.
When to use it
- When you feel jittery or shaky: to give the energy somewhere to go
- While waiting: a queue, a waiting room or a desk
- Before something stressful: a presentation or an appointment
- When your body feels tight: as a brief release between tasks
Stop if
Stop if you notice:
- You feel pain, not just tension
- You have a joint or muscle injury in that area
- You find yourself holding your breath
If any of these happen, stop and release. Choose a different area of the body or try cold water grounding or the Butterfly Hug instead.
Other grounding techniques
- Squeeze and release: a gentle wake-up for numb moments
- Progressive muscle relaxation: tensing and releasing muscle groups one by one
- Butterfly Hug: bilateral self-tapping used in EMDR
- Peripheral vision: a soft, wide gaze
- Box breathing: a 4-4-4-4 pattern that calms the nervous system
Try the rooting press in Navigate
Navigate includes a guided Rooting Press with four body options and a gentle count. Free to use, no sign-up required.
Open Navigate