4 Simple Grounding Tips For Calm

One of my clients asked for grounding techniques that don’t involve deep breathing. For some, deep breathing can actually feel overwhelming—especially for those with trauma or conditions like asthma. The sensations of deep breathing can sometimes bring on anxiety rather than calm.

Here are 4 grounding tips that focus on other senses and simple actions:

5-4-3-2-1 Technique ✋
Notice 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.

Hold an Object 🪴
Grab a small item (like a stone) and focus on its texture, weight, and temperature.

Temperature Awareness 🌡️
Use a warm mug or an ice pack to feel the sensation of warmth or coolness.

Tense and Release 💪
Gently tense and relax a part of your body, like your hands or shoulders, or even imagine this if physical movement is limited.

Grounding is about finding what helps you feel present. These techniques can offer calm without triggering uncomfortable feelings. 🌿