Grounding When Your Body Is Still on Guard

Your nervous system learned to stay ready. These tools help it come back to right now.

Scanning rooms, sitting with your back to the wall, jumping at loud sounds. These are skills your body learned to keep you alive. When they show up at home, grounding helps your brain notice you're safe in this moment.

5-4-3-2-1

• 5 things you can see
• 4 things you can feel (your feet on the floor, the chair at your back)
• 3 things you can hear
• 2 things you can smell
• 1 slow breath, all the way out

Box breathing

Breathe in for 4. Hold for 4. Out for 4. Hold for 4. Repeat four rounds. Many service members learned this one in training, and it works at a kitchen table too.

Orient to the room

Slowly turn your head and let your eyes land on the exits, the light, the colors. Say to yourself: "It's [day], I'm in [place], and I'm safe right now."

Feet, seat, breath

Press your feet into the floor, notice the seat holding you, and let one long breath out. It takes about ten seconds and you can do it in a meeting.