Grounding Techniques for Busy Women Who Do It All

Let’s be real for a minute: the world doesn’t exactly slow down for women like us.

Between raising babies, holding down jobs, answering emails, starting businesses, healing generational trauma, showing up for everybody, and still trying to drink enough water—we’re burnt out, stretched thin, and running on fumes. But here’s what I’ve learned (the hard way): being busy doesn’t mean you can’t be grounded.

In fact, you need grounding more than ever. Not just in yoga class. Not just on vacation. But in the middle of your real, messy, beautiful, too-much-to-do life.

So, here are a few simple grounding practices I use—and teach in my Rooted Retreat Series—to help you come back home to yourself, even when life won’t stop moving.

1. Breath Breaks (60 seconds or less)

When life starts spinning, your breath can anchor you.

Try this: Inhale for 4… hold for 4… exhale for 6. Do this 3 times. Eyes closed if you can. That’s it.

Even one intentional breath is a win.

2. Feel Your Feet

This sounds too simple, but it’s powerful. Stand still—barefoot if you can. Press your feet into the floor. Wiggle your toes. Feel your weight drop into the earth. Say to yourself:

“I am supported. I am grounded. I am here.”

This is what grounding feels like.

3. Journal Your Chaos

You don’t need a perfect journal. You need a safe page.

When your mind’s spinning or your heart’s heavy, try a 5-minute “brain dump.” Write what’s really on your chest—not what sounds good. Rip the page out after if you want. It’s not for anyone but you.

Start with:

“Right now, I feel…”

You might surprise yourself with what comes through. I myself have created spoken word from it. ;)

4. Sip with Intention

Look—I run a tea business, but I’m not telling you to drink tea to be cute. I’m telling you that ritual matters. Choose something calming (chamomile, lavender, rooibos). Sit still. Sip slowly. Let it be a moment you don’t multitask through.

Give yourself permission to just be for 5 minutes.

5. Say “No” Without Apologizing

Yes, saying no is a grounding technique. Every time you say yes to something that drains you, you pull yourself further from your own center.

Protect your energy. Say:

“That doesn’t work for me right now.”

No guilt. No explanation needed.

Last Thing I’ll Say…

You don’t have to wait for life to slow down before you come back to yourself.

You don’t have to book a flight or burn sage or start over.

You can root yourself right here, right now, in your body, in your breath, in your truth.

And if you need a space where you can practice that with other women who get it, my Rooted Retreat Series is open to you. We’re building something sacred—one pause at a time.

With love,
Tjai
Founder, Unplug & Dive + Rooted Retreat Series