We don’t always get to be in private when our feelings catch hold of us. If that happens, we may be self conscious of being with others, somewhere that we think we shouldn’t be sharing our feelings. This exercise is for those times. I suggest you try it on your own first so that it will come more easily when you are surprised by suddenly feeling panic-y.
Palm Trace Breath
Best for: Discretionary use in public, work, or school during panic. Movement level: Fingertip tracing on skin.
Time: 60–90 seconds.
How to do it:
Open one hand, palm-up.
Use the index finger of your other hand to slowly trace up the outside of your thumb as you inhale.
Trace down the inside of your thumb as you exhale.
Continue tracing each finger (up = inhale, down = exhale) across your whole hand.
Why it works: Combines tactile sensory feedback with a predictable pacing loop to anchor attention in the present.
Please let me and others know if this somatic practice helped you. And share other practices that slow and calm you in the Chat or Comments Section.
Best,
Kathy
This is the 5th in Dear Estranged’s Somatic Exercise Series