Skip to main content

A five-minute grounding exercise

A simple 5-4-3-2-1 exercise for moments when everything feels like too much.

5 min read

Try this now

Sit comfortably and take a slow breath. Then notice:

  • 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

Breathe out slowly. This exercise does not fix what is worrying you, but it can bring your attention back to the present so you can think more clearly.

If you feel overwhelmed often, talk to your GP or university wellbeing service.

This guide is general information, not professional, medical or legal advice. Rules and services change, so check the official source before acting.