🌍 Let’s Come Back to Earth: 3 Simple Grounding Techniques to Calm the Chaos

Hangouts I want to help
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Hey you :waving_hand:

Yes, you reading this right now. If your mind feels like it’s running marathons or spiraling into “what ifs”, I just want to say… you’re not alone.

Pause with me for a sec.

Sometimes our thoughts get loud, our heart race, and our breath forgets how to do its thing. That’s when we gently guide ourselves back to now. Back to this moment.

Here are 3 grounding techniques I personally find helpful, and maybe you will too. And the best part? You can do them anytime, anywhere (yes, even in the middle of a panic spiral in a crowded MRT :face_with_spiral_eyes:)

  1. The 5-4-3-2-1 Technique (a.k.a “Where Am I?”)
    This one’s a classic. Think of it like a mental scavenger hunt!

When you’re feeling overwhelmed, name

:eyes: 5 things you can see
:palm_down_hand: 4 things you can feel
:ear: 3 things you can hear
:nose: 2 things you can smell
:tongue: 1 thing you can taste

Pro tip: Don’t rush it. Let your senses bring you back to the present. Even if all you can “taste” is your tongue or “hear” is a fan buzzing, it still counts.

  1. 2 inhales, 1 long exhale (a.k.a “2 plus 1” - that’s just how I call it :face_with_hand_over_mouth:)

Inhale - a short breath in (fill in your lungs halfway)
Inhale again - another breath in (fill in the rest of your lungs)
Exhale - loooooong and slowwwww until your lungs feel empty

Repeat this 4–5 times or until you feel better.

  1. Box Breathing - 4x4x4x4 (a.k.a “Your Calm in a Cube”)

Breathe in for 4 seconds
Hold for 4 seconds
Breathe out for 4 seconds
Hold again for 4 seconds

Pro tip: Picture tracing a box with each step. Slow, steady, grounded.

You don’t need to fix everything right now. You’re doing the brave thing by showing up for yourself. Whether you’re hanging on by a thread or just want to feel more present today, I hope one of these tools becomes your lifeline.

Small tools, practiced over time, build deep strength and resilience.

I’d love to hear from you:

:seedling: What helps you when things get overwhelming?
:seedling: Which grounding technique would you like to try today?

Sending a big warm breath your way :sunflower:

P.S. Grounding through breathing is one of many ways to calm yourself down. If these don’t feel right for you, that’s okay too, we’re all wired differently. Next time, I’ll share other grounding techniques that use your senses more directly. Stay tuned :yellow_heart:

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Hi, Thanks for sharing!

For me, I prefer the 7-8-4 where you breathe in for 7 seconds, hold for 8 seconds, and then exhale for 4 seconds.

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thanks for the techniques, i’ll definitely try them out eventually!!

personally, when i get overwhelmed, it helps to remove myself from the source which is causing me negative emotions, and if possible, listen to some music. if there is sufficient time, i also try to take a nap :>

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Ooh yesss, that’s a great one too! I love how many different breathing styles there are, what matters is finding what works for you :sunflower:

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Yesss to naps and music! Sometimes the best thing we can do is step back and soothe our senses. Love that :sunflower:.

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Thank you so much for sharing this, @ScribblingSunflower. :sunflower:

@charlottes — naps and music really are the best, aren’t they? :musical_notes:

I recently discovered neurographic art. It’s a bit abstract, but I’ve found it surprisingly soothing. When I have some supplies nearby and a spare 15 minutes, I like to create a little piece. The process really helps ground me, and at the end I have this small reminder that I took a moment just for myself. :framed_picture: :writing_hand: :artist_palette:

There’s something about engaging my hands, the physical act of doing something, that helps me become grounded. Sometimes I find it hard to fully connect with breathwork, but this kind of creative focus feels more accessible.

Just thought I’d share in case it speaks to anyone else too. :yellow_heart:

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Oh wow!! I had to Google neurographic art and it’s so cool! I’ve seen it before but never knew there was an official name for it. The process and intention behind it feel so beautiful… like a soulful kind of reset. There’s really something grounding about engaging our hands almost like our body’s way of saying, “Hey, I’m here.”

Thank you so much for sharing this. You inspired me to try this out! :sunflower:

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