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Breathe gently with the pulse • Inhale and Exhale
5
5 • See
4
4 • Touch
3
3 • Hear
2
2 • Smell
1
1 • Taste & Sigh
5 Things You Can See Around You
Look around your space right now. Notice small details your brain usually ignores. Tap each item as you locate it:
Guided Physiological Cyclic Sigh
Tap Start Sigh to trigger calming vagal tone
SOMATIC GROUNDING COMPLETE
Your Nervous System Is Re-Anchored
You have engaged all 5 sensory pathways and signaled physiological safety to your amygdala. Blood pressure and heart rate variability are returning to baseline.
Scientific Boundary & Disclaimer:
The 5-4-3-2-1 technique is an evidence-based cognitive behavioral grounding intervention used in trauma recovery and panic management. It is not a substitute for clinical psychiatric intervention.