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Grounding & Breathing Techniques

Two simple tools you can use anywhere — in a hard moment, before a hard conversation, or just to come back to yourself. No equipment, no special setting. Just a few minutes and your attention.

01

5-4-3-2-1 Grounding

When anxiety or a flashback pulls you out of the present moment, this technique uses your five senses to bring you back into your body and your surroundings.

5

things you can see

4

things you can touch

3

things you can hear

2

things you can smell

1

thing you can taste

Tip Go slowly. Say each one out loud or in your head, in detail — not just "a chair" but "a wooden chair with a green cushion." The detail is what pulls your mind back into the room.
02

Box Breathing

A steady four-part breathing pattern used by everyone from therapists to Navy SEALs to calm the nervous system quickly. Great before a stressful conversation, a big meeting, or when you feel your body starting to spiral.

4Inhale
4Hold
4Exhale
4Hold
  1. Inhale slowly through your nose for a count of 4.
  2. Hold your breath gently for a count of 4.
  3. Exhale slowly through your mouth for a count of 4.
  4. Hold at the bottom, empty, for a count of 4.
Tip Repeat the full cycle 4–6 times. If counting to 4 feels like a stretch at first, start with a count of 3 and build up.
03

The Physiological Sigh

One of the fastest ways to calm your body in real time — researched for its ability to quickly lower stress in under a minute. Useful when you need relief right now, not in five minutes.

  1. Take a normal inhale through your nose.
  2. Before exhaling, take a second, shorter inhale on top of it — a quick extra sip of air.
  3. Let out a long, slow exhale through your mouth, longer than the inhales combined.
  4. Repeat 1–3 times.
Why it works The double inhale re-inflates collapsed sacs in your lungs and the long exhale activates your body's natural calming response — often noticeable within one or two breaths.
A Note on Safety

These resources are meant to support you between sessions — they are not a substitute for professional care.

If you are in crisis or immediate danger, call 911 (or your local emergency number) or go to your nearest emergency room. You can also call or text 988 (Suicide & Crisis Lifeline) for 24/7 support.

For specific situations, please reach out to the appropriate service in your area — for example, a domestic violence hotline, an addiction treatment program, or psychiatric emergency services.

These tools are designed for times when you feel stable enough for outpatient therapy. If you feel you need more support than that, please reach out for a higher level of care.

Alesia Dundiak, MA, LAC — trueandhuman.com