Relaxation Techniques – 5-4-3-2-1 Technique

Relaxation Techniques – 5-4-3-2-1 Technique

For our third blog in the relaxation techniques series, we’re looking at the 5-4-3-2-1 Technique.

The 5-4-3-2-1 technique is a type of grounding exercise. The purpose of grounding techniques is to shift your attention away from stressful thoughts and bring your focus back to the present moment — and it’s very difficult to feel anxious when you’re truly present. This method uses your five senses to gently reconnect you with your surroundings.

What’s particularly useful about this technique is that you can use it anywhere, and it’s easy to remember. Here’s how to do it:

How to Practise the 5-4-3-2-1 Technique

Start by taking a few deep breaths — in through your nose and out through your mouth. (If you’d like a refresher, visit our previous post on Box Breathing.)

5: What are five things you can see?
Look for small details — perhaps the way light reflects off the water, or a pattern on the ceiling.

4: What are four things you can feel or touch?
Notice the sensation of your clothes, the sun on your skin, or the wind in your hair. Try picking something up and describing its weight and texture.

3: What are three things you can hear?
Pay attention to sounds your mind has tuned out — maybe the lapping of waves against the hull or a distant ticking clock.

2: What are two things you can smell?
Notice scents in the air such as salt, sunscreen, or fresh coffee. You can also look for something scented nearby — a flower, soap, or candle.

1: What is one thing you can taste?
Have a snack or chew some gum and focus on the flavours.

And that’s all there is to it!

Here’s a video that guides you through the steps.

Lovesail.com is a global online dating and social networking site for single sailors.  Join today to meet other like-minded sailing enthusiasts for dates, friendships and crewing opportunities.