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Grounding: 5-4-3-2-1 & breath

Senses scan plus paced breathing for acute stress — pairs with CBT and DBT.

When to use: Acute stress, panic symptoms, dissociation ‘floaty’ feeling, or before a hard conversation.

Clinician tip: Not a substitute for crisis care; pair with safety planning when risk is present.

Senses scan plus paced breathing for acute stress — pairs with CBT and DBT. Use the worksheet in session or as homework. Preview the layout on the right — tap it or choose View full preview below for the complete on-screen version.

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Use when your body feels ahead of your mind — racing heart, numbness, panic, or "not here." Go slowly; it is fine to repeat a sense if you run out of items.

5-4-3-2-1 senses scan

  • 5 things you can see (name them aloud or in your head)
  • 4 things you can touch (texture, temperature)
  • 3 things you can hear
  • 2 things you can smell (or two scents you like)
  • 1 thing you can taste (or sip water mindfully)

Paced breathing (about 1 minute)

Breathe in 4 counts → hold 2 → out 6 counts. Repeat 4–6 times. Shoulders drop on the exhale.

If you feel unsafe, cannot breathe normally, or have thoughts of harming yourself, contact local emergency services or a crisis line — grounding supports regulation, not crisis treatment alone.

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Disclaimer: For professional use in your practice only. Not emergency care. Not legal or medical advice. Customize templates for your jurisdiction and ethics code. You may use with clients; do not resell or republish as your own product without permission.
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