Grounding Exercises

5-4-3-2-1 Sensory Grounding

A classic technique to anchor yourself in the present moment when anxiety or panic takes over. Gentle and effective.

1. Name 5 things you can see around you
2. Name 4 things you can touch or feel
3. Name 3 things you can hear
4. Name 2 things you can smell
5. Name 1 thing you can taste

If you feel more anxious, that's okay. Try slowing down or focusing on just one sense.

Box Breathing

A simple breath pattern that calms your nervous system. You can do this anywhere—waiting in line, before a meeting, or in bed.

1. Breathe in slowly for 4 counts
2. Hold your breath gently for 4 counts
3. Breathe out slowly for 4 counts
4. Hold empty for 4 counts
5. Repeat 4-5 times

Quick Body Scan

Check in with your body to release tension and reconnect with yourself. Especially helpful when emotions feel overwhelming.

1. Close your eyes or soften your gaze
2. Notice your feet. Wiggle your toes gently
3. Move attention up through legs, hips, belly, chest
4. Notice your shoulders. Let them drop slightly
5. Scan your jaw, face, and the crown of your head
6. Take three slow breaths, thanking your body

Butterfly Hug

A self-soothing technique from EMDR therapy. The bilateral stimulation can be calming during distress.

1. Cross your arms over your chest
2. Place your hands on your shoulders or upper arms
3. Gently tap alternating sides (left, right, left, right)
4. Keep a slow, steady rhythm for 30-60 seconds
5. Breathe slowly as you tap

If this brings up difficult emotions, that's normal. You can pause anytime.

Cold Water Reset

A physical way to interrupt intense anxiety or panic. The cold activates your dive reflex and can shift your nervous system quickly.

1. Splash very cold water on your face
2. Or hold a cold, damp cloth to your face for 30 seconds
3. Focus on the sensation of cold
4. Take slow, deep breaths as the sensation fades