5‑4‑3‑2‑1 technique – anchoring yourself with senses
Introduction
Sometimes the mind works at full speed — intrusive thoughts, anxiety, or a feeling of unreality appear. In such moments, it's worth reaching for a simple technique to anchor oneself in reality: 5-4-3-2-1.
This is a method that activates the senses and brings attention to the here and now, helping to catch your breath and feel the ground beneath your feet.
How does the 5-4-3-2-1 technique work?
This simple mindfulness exercise uses the five senses to shift attention from the head to the present moment. It helps to ground oneself, slow down, and detach from the racing thoughts.
Instead of fighting with anxiety, we direct our attention to what we are actually and directly perceiving through the body – seeing, hearing, touch, smell, and taste.
Exercise: Sensory grounding (5-4-3-2-1)
Sit comfortably or stand.
Close your eyes or calmly look ahead.
Take a deep breath. And another one.
Now slowly go through the following steps – without judging, with curiosity:
5 things you see:
Look around you. Notice five things that are around you. They can be colors, textures, shapes, light.
4 things you can touch:
Pay attention to four things that you feel by touch – the fabric on your skin, the surface of the chair, the floor under your feet, the air.
3 things you hear:
Listen to your surroundings. Choose three sounds – close or distant. Noise, nature sounds, electronic equipment?
2 things you smell:
Breathe calmly and sense two smells. Subtle or distinct – maybe it's coffee, soap, air.
1 thing you can taste:
Focus on one taste in your mouth – or notice its absence.
Focus on one flavor in your mouth – or notice its absence. Finally, take one more calm inhale and exhale. Notice how you feel. The whole process lasts 2–5 minutes and can be done anywhere – at home, at work, while walking.
💭 Reflection after the exercise
Were any of your senses more 'alive' than the others?
Did you feel a change in the perception of space or emotions?