The 5-4-3-2-1 Trick That Helps Me Breathe Again

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 Sometimes anxiety sneaks in quietly. Other times, it storms in like it owns the place—tight chest, racing thoughts, shaking hands. It’s in those moments where everything feels like too much that I turn to something simple… something that brings me back.


It’s called the 5-4-3-2-1 grounding technique.

And no, it doesn’t fix everything. But it helps me breathe.

It helps me pause.

It reminds me that I’m safe, that I’m here, and that this feeling will pass.


I ask myself these questions—slowly, gently, like I’m speaking to a friend:


5 things I can see:

I look around. The soft blanket on the couch. A crack of sunlight on the floor. My dog’s tail wagging lazily. The cup of tea I forgot to finish. A framed photo that makes me smile.

I name them. I see them.


4 things I can hear:

The hum of the fridge. A car passing by outside. My breath—shaky but steady. A bird calling in the distance.

I listen, even if the world feels loud.


3 things I can feel:

My feet grounded on the floor. The cool surface of my water bottle. The warmth of my hoodie.

I remind myself: I have a body. I am still here.


2 things I can smell:

The faint scent of lavender from my diffuser. The comforting smell of coffee from the kitchen.

It doesn’t have to be strong—just present.


1 thing I can taste:

I take a sip of water. Maybe I chew a piece of gum or notice the mint from my toothpaste.

Whatever it is, I focus on it. I let it anchor me.


And slowly…

my heart rate settles.

my breath deepens.

the world softens.


I don’t always win the battle with anxiety, but this little tool?

It gives me a fighting chance.


If you’ve never tried it, I hope you will. Not because it’s magic—but because sometimes, when everything feels out of control, this is one way I take a tiny bit of power back.


One sense at a time.

One breath at a time.

One moment at a time.

Follow me on twitter for updates https://x.com/FlareflourishF

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