Support for Moments of Overwhelm
GROUNDING & BREATHING
These gentle grounding and breathing tools are here to help you navigate anxiety whenever it arises. They are simple practices you can use throughout your day to find a sense of calm and steady your nervous system.
The 5-4-3-2-1 Technique
A sensory grounding strategy to help you return to the present moment by focusing on your immediate surroundings.
5
SIGHT
Acknowledge 5 things you see around you.
4
TOUCH
Acknowledge 4 things you can touch or feel.
3
SOUND
Acknowledge 3 things you can hear.
2
SMELL
Acknowledge 2 things you can smell.
1
TASTE
Acknowledge 1 thing you can taste.
RHYTHMIC BREATHING
Harnessing the Breath
Diaphragmatic breathing is a powerful technique to calm the nervous system. By consciously expanding the belly on the inhale rather than the chest, you signal to your brain that you are safe. This rhythm creates a natural anchor, reducing cortisol levels and fostering emotional resilience through transitions.
- Sit comfortably with one hand on your belly.
- Inhale deeply through your nose, feeling the belly rise.
- Pause gently at the top of the breath.
- Exhale slowly through pursed lips, letting the belly fall.
When to Practice These Strategies
01
Immediate Crisis
In moments of high anxiety or panic, use these grounding techniques to regain control and return to the present moment.
02
Daily Foundations
Integrate rhythmic breathing into your morning routine to build a steady, calm foundation for the day ahead.
03
Evening Release
Before sleep, use progressive muscle relaxation or temperature resets to quiet the mind and prepare for rest.
Broadening Your Toolkit
Beyond breathing, consider a Temperature Reset or Muscle Relaxation to provide an immediate physical reset for the nervous system when feeling overwhelmed.