5 grounding techniques for finding calm in life with Huntington’s

In a world buzzing with notifications, tight schedules, and endless to-do lists, finding a sense of calm might feel like a distant dream. Being symptomatic with Huntington’s disease is especially challenging when I’m trying to balance my life. Despite having Huntington’s, I’ve adopted the following techniques to help center me and give structure to my days:

1. 4-7-8 breathing technique: Developed by Andrew Weil, MD, the 4-7-8 breathing technique is a simple yet effective way to calm the nervous system. This practice involves inhaling through your nose for four counts, holding your breath for seven counts, and exhaling slowly through your mouth for eight counts. Repeat this cycle four times.

I use this technique to wind down before bedtime or to manage anxiety during a stressful day. I find it most useful when I’m getting ready to study, prepare for exams, or do public speaking.

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2. Body scan meditation: This guided practice helps you tune into physical sensations, promoting a deeper connection between your mind and body. To do it, find a quiet space where you can lie down or sit comfortably. Close your eyes and take a few deep breaths. Starting at the top of your head, slowly move your attention through each part of your body, from your face, shoulders, and arms all the way down to your toes. Notice any areas of tension, discomfort, or ease without judgment.

The goal is simply to observe what you’re feeling without trying to change it. This approach helps me focus on what I specifically need to deal with in that moment.

3. Loving-kindness meditation: This kind of meditation focuses on cultivating compassion for yourself and others. It involves repeating phrases such as these: May I be happy. May I be healthy. May I be safe. May I live with ease.

Once you’ve directed these intentions toward yourself, extend them to others — first to loved ones, then acquaintances, and finally to people you find challenging. This meditation fosters empathy, reduces negative emotions, and strengthens relationships. Practicing for even a few minutes a day leaves me feeling lighter and more connected to those around me. I practice this strategy when I think of family and friends.

4. Mindful walking: Walking isn’t just a way to get from point A to point B; it can also be a powerful mindfulness practice. To try mindful walking, choose a quiet place, such as a park or a garden, where you can walk without distractions. Walk slowly and deliberately, focusing on the sensation of your feet touching the ground. Pay attention to your surroundings — the rustling of leaves, the warmth of the sun, or the rhythm of your breath.

Mindful walking allows me to anchor myself in the present moment while also benefiting from physical movement. It’s especially useful if sitting meditations feel too static or challenging. For me, I love to walk three to five times per week while listening to music. This practice helps me physically while also mentally clearing my head when I’m dealing with issues.

5. Open awareness meditation: This practice is about observing your thoughts, sensations, and surroundings without attachment or judgment. To practice, sit in a comfortable position with your eyes open or gently closed. Take a few deep breaths and settle into your body. Instead of focusing on a single point (like the breath), allow your attention to expand, noticing whatever arises in your awareness. Label thoughts, sensations, or sounds as they come up — for example, “thinking,” “hearing,” or “feeling.”

How to get started

These practices can all seem so overwhelming! I’ve been there, and I still have my moments. Here are some quick tips to help you start finding calm in your daily life.

Start small: If you’re new to mindfulness, begin with two to five minutes a day and gradually increase the time as you get more comfortable.

The next thing is to be consistent. I have a morning and an evening routine.

Remember to practice self-compassion. Mindfulness isn’t a competition. I remind myself daily to be kind and gentle with myself.

Finally, find what works for you. After consulting with my psychologist, I was advised that schedules and routines need to be flexible to my daily Huntington’s symptoms and feelings. An example of that is when I don’t feel up to walking or the weather isn’t appropriate. In that case, I might instead do breath work, guided meditation, or gentle stretches, for instance.

In a fast-paced world, mindfulness offers a much-needed oasis. So take a deep breath, start small, and explore the power of being fully present. Your future self will thank you.

Note: Huntington’s Disease News is strictly a news and information website about the disease. It does not provide medical advice, diagnosis, or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The opinions expressed in this column are not those of Huntington’s Disease News or its parent company, Bionews, and are intended to spark discussion about issues pertaining to Huntington’s disease.