The steps to guide participants in diaphragmatic breathing: 

1. Sit in a comfortable but upright position in your chair or on the ground.
   
2. Plant your feet or hands firmly on the ground—push them into the ground.
   
3. Gently clasp your hands together in front of your stomach, just below your belly button. 
   
4. Notice your breathing; the pace, the depth, etc. 
   
5. Take a slow deep breath in through your nose for 4 seconds. 
   
6. As you breathe in, grip your hands together—like your hands are trying to pull in opposite directions. 
   
7. Slowly breathe out through your mouth, releasing the air in a smooth, controlled flow for 4 seconds. 
   
8. As you breathe out, relax your hands and arms—notice the change in how your muscles feel. 
   
9. Repeat steps 5 to 8 five times for the duration of the grounding exercise.   
   

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