EXERCISES FOR HSPs

As an HSP, you can greatly benefit from exercises that help you with:

• Unwinding (after a busy day)

• Grounding (out of your head, into your body)

• Feeling and setting boundaries

• Regulating emotions

• Managing your energy

Below are a few gentle yet powerful exercises you can do daily or weekly. They’re not “woo-woo” – just practical and deeply effective. Feel free to adapt them to your moment and needs.

1. Grounding Exercise – “From Head to Body”

Duration: 2–5 minutes
When: When you’re overstimulated or “stuck in your head”

How to do it:

1. Sit or stand upright with your feet firmly on the ground

2. Close your eyes (or softly gaze downward)

3. Take 3 deep breaths in through your nose, out through your mouth

4. Feel the connection between your feet and the ground

5. Imagine roots growing from your feet deep into the earth

6. With each exhale, let tension “sink” into the ground

Tip: Play calming music or do this outdoors for an extra effect

2. Letting Go of Overstimulation – “Emotional Shower”

Duration: 5–10 minutes
When: At the end of the day

How to do it:

1. Sit or lie down in a calm space

2. Imagine standing under a shower of white light

3. Let the day’s emotions, stress, and stimuli flow down your body and wash away

4. Visualize yourself becoming “clean” again—back to your calm, centered self

Also great after social events or intense work moments.

3. Intuitive Journaling – “What Do I Really Feel?”

Duration: 10 minutes
When: When you’re feeling a lot or overthinking

How to do it:

1. Grab pen and paper (not your phone)

2. Write freely in response to prompts like:

   • What am I feeling right now?

   • What do I need?

   • What’s draining me?

   • What gives me energy?

3. Don’t judge or overthink—just let the words flow

This helps you release mental overload and gain clarity.

4. Breathing – Calm in Minutes

Duration: 2 minutes
When: During stress, overstimulation, or trouble sleeping

How to do it:

1. Inhale through your nose for 4 seconds

2. Hold your breath for 7 seconds

3. Exhale slowly through your mouth for 8 seconds

4. Repeat 4 times

This activates your parasympathetic nervous system—your body’s natural calm mode.

5. Body Check-In – “My Inner Thermometer”

Duration: 3 minutes
When: Any time throughout the day

How to do it:

1. Ask yourself regularly (e.g. every hour or at set times):

   • How full is my mind?

   • How does my body feel?

   • What do I need right now?

2. Based on your answers:

   • Take a short break

   • Stretch or move

   • Breathe deeply

   • Step away for a moment

HSPs sometimes forget to check in with themselves. This gentle pause helps you realign before it’s too much.

With love, Gulschen