Yoga for Grounding during the Holidays

Here we are again in the holiday season. I don’t have to remind anyone that the holidays can be challenging for many people, even those of us who love them. It can be even more challenging especially if there is any type of separation, estrangement or family dis-regulation. The stats speak for themselves; 1 in 4 people are estranged from a close relative, often a sibling or parent. So, we know it happens on a large scale. It makes a lot of sense that the holidays can stir up old patterns, difficult memories, or complicated family dynamics. Estrangement or dysregulation in the family system can make a season that’s “supposed” to feel warm and connected feel heavy instead.

But that’s not what these musings are about, for that you can read my previous musings titled Yoga and Estrangement. Today I want to share some ways that I have found Yoga to be helpful, and to stay grounded and open hearted when all around you in terms of people and events seem to be out of your control.

Practices that ground the body often open space in the mind and heart, especially when external circumstances aren’t something we can change. There are so many reasons that Yoga can be helpful in stressful moments, but these top the cake for me:

One of the main reasons I love this practice is it brings us back to the body. When emotions run high or situations feel chaotic, the nervous system can go into fight-or-flight. Slow movement and breath give you a place to anchor.

Yoga is largely about being able to be with what is. It is training us to stay with our own experience, and it builds tolerance for discomfort. Yoga isn’t about avoiding challenging sensations; it’s about meeting them with presence. That skill translates directly to emotionally charged interactions or loneliness during the holidays.

It helps soften defensiveness. Opening the body, especially the chest, shoulders, and hips can support an “open-hearted” orientation even when your environment doesn’t feel warm or safe.

Finally, it creates a quiet inner space. Even 5 minutes of mindful breathing or a few gentle movements can interrupt spirals of anticipation or worry about or during holiday gatherings.

Here’s a suggested 5-minute grounding sequence. It’s tailored for stressful family or other gatherings. A short breathing practice, or a few phrases for maintaining emotional boundaries with compassion can change everything:

Minute 1 — Ground the Body

• Stand or sit with both feet firmly on the floor
• Press down through the feet
• Hands on belly or thighs
• Silently say:
  “I am here. I am safe.”

 Minutes 2–3 — Regulate the Breath
Extended Exhale Breathing:

• Inhale through the nose to a count of 4
• Exhale through the nose or mouth to a count of 6–8
• Repeat slowly

On each exhale, silently choose a phrase to say to yourself:

• “I surrender what no longer serves me”
• “I release what isn’t mine.”

(If extremely overwhelmed: a gentle squeeze of your thighs or arms can be helpful while exhaling.)
Minute 4 — Release Tension

• Release the chin to the chest and slowly roll the neck from side to side
• Roll shoulders back 3 times
• Standing forward fold or seated forward fold, let the head hang
• Allow the jaw to be soft, and the tongue relaxed
• Let gravity do the work.

Minute 5 — Reset Boundaries
Hand on heart. One slow breath.
Silently choose one phrase:

• “I can care without absorbing.”
• “I am allowed to pause.”
• “Not everything needs my response.”

 Before returning, ask yourself:

• “What is the kindest next step for me?”

None of this is meant to fix family systems or make the holidays feel magically easy. It’s simply an invitation to tend to yourself inside of what is. Yoga reminds us that steadiness and softness can coexist, that we can stay connected to our bodies and our hearts even when circumstances are imperfect or unresolved. If the holidays feel tender, complicated, or heavy this year, know that you’re not doing them wrong. You’re human. And even a few minutes of grounding, breathing, and compassionate self-presence can help you return to yourself, again and again, as you move through the season.

May your days be filled with compassion for self and other. May they be grounded. May they be filled with peace. May your heart be ever open.

Many blessings and happy holidays beautiful people.