Squeeze and Release: A Gentle Wake-Up for Numb Moments
Squeeze gently, then let go slowly. A small, physical way to wake up your body when you feel numb, flat or far away.
When you are shut down it can feel as if your body is a long way off. A gentle squeeze gives you a clear sensation to notice, and the slow release gives you a second one. The contrast between the two can help you feel your body again.
This is the same family of skill as the rooting press, with a different aim. Here the effort is lighter and the purpose is a little activation rather than calming down.
Who it suits
Squeeze and release is designed for when you feel numb, flat or shut down, and it suits a steady day too. If you feel wired or shaky, the rooting press or cold water grounding is a better fit.
How to do it
Choose an area
Choose fists, feet or thighs. For thighs, sit down first.
Squeeze gently
Squeeze for a slow count of five, using about half your strength. Keep breathing.
Release slowly
Let go slowly over a count of five. Notice the contrast between tension and relaxation.
Repeat
Repeat for around five rounds. In Navigate the guided version runs five cycles.
Pause and look around
Rest for a moment. Notice how your body feels, then look around the room.
About half your strength. This is a gentle exercise. If you feel strain or pain, you are doing too much.
Why it may help
A small amount of muscular effort raises physical awareness, and for someone who feels numb that can be a first step back into the body. The release then lets the muscles settle so that the change feels safe rather than sudden.
Responses vary. Some people feel more present within a minute and others notice very little. Both are fine.
When to use it
- When you feel numb or flat: after stress or a long, hard day
- When you feel foggy or far away: to feel your hands and feet again
- Before starting something you are avoiding: as a small physical first step
- After sitting still for a long time: a quiet way to wake the body
Stop if
Stop if you notice:
- You feel pain, not just tension
- The exercise increases your distress
If either happens, stop and let your muscles rest. Try the orienting walk or micro-movement instead. If numbness or shutdown is frequent or lasts a long time, please talk to a therapist or doctor.
Other grounding techniques
- Rooting press: press your feet into the floor, then release
- Micro-movement: tiny movements to reconnect with your body
- Orienting walk: a slow, curious look around the room
- Progressive muscle relaxation: tensing and releasing muscle groups one by one
- Room Anchor: orient to the date, the place and solid objects near you
Try squeeze and release in Navigate
Navigate includes a guided Squeeze and Release with a choice of fists, feet or thighs. Free to use, no sign-up required.
Open Navigate