Grounding Techniques and Breathing Exercises

Grounding techniques bring your attention back to the present moment, often through your senses or your breathing. They can help when you feel anxious, panicky or caught up in a painful memory.

You name five things you can see, four you can touch, three you can hear, two you can smell and one you can taste. Moving through your senses in order shifts your focus away from racing thoughts. This page guides you through each step.

It is a shorter grounding exercise. You name three things you see, three sounds you hear, and move three parts of your body. It can be useful when you need something quick and easy to remember.

Slow your breathing, with a longer breath out than in, and press your feet into the floor. Then name a few things around you. Box breathing and 4-7-8 breathing on this page both take only a few minutes.

Grounding is a short-term tool and it will not work every time. If you often feel overwhelmed, panicky or disconnected, speaking to a psychologist can help you find what works for you.