From Pandemic Panic to Present-Day Grounding
During COVID, many of us experienced an increase in general anxiety — and especially health anxiety.
Hand washing became symbolic of safety.
Breathing became something we noticed again.
Our nervous systems were constantly scanning for danger.
For some people, that period introduced anxiety for the first time. For others, it intensified something that was already there.
Even though the acute crisis has passed, heightened alertness can linger. We may still feel tension in our bodies, shallow breathing, or a subtle sense that something isn’t quite safe.
One gentle way to reset the nervous system is to pair an everyday activity — like washing your hands — with intentional breathing.
Not as a ritual.
Not as something you must do perfectly.
But as a moment of mindful pause.
Turning Hand Washing into a Grounding Practice
We still wash our hands regularly, and that’s healthy.
But instead of rushing through it or using it to soothe anxiety repeatedly, we can use it intentionally.
When you next wash your hands, try this:
Wet your hands and apply soap.
As you rub your hands together, bring your focus to your breath.
- Breathe in through your nose for a count of 4.
- Hold your breath for a count of 4 - 7 (whatever feels comfortable).
- Breathe out slowly through your mouth for a count of 6 - 8.
- Repeat once or twice - no more is necessary.
- Rinse your hands and gently return to your day.
Important: This Is Not a Compulsion
This practice is meant to calm the nervous system, not to create a new rule.
If you find yourself:
- Restarting because the breath “wasn’t right”
- Extending the routine to feel “just safe enough”
- Feeling anxious if you don’t complete it perfectly
Pause.
The goal is regulation, not perfection.
You are not trying to eliminate anxiety completely.
You are teaching your body that you can feel anxious but still remain safe.
Why This Works
- Interrupt spiralling thoughts
- Reduce shallow, anxious breathing
- Bring awareness back into the body
- Create a small moment of control
Over time, these small resets build resilience.
A Gentle Reminder
You don’t need to wash your hands more often to manage anxiety.
You don’t need to breathe perfectly.
You don’t need to get it “right”.
One or two slow breaths.
A simple rinse.
Then back to living.
That is enough.
