We all experience anxiety at some point in our lives. Whether it’s a tight deadline, a big event, or just the overwhelming nature of life itself, anxiety can feel like an uninvited guest that overstays its welcome. For moms, teens, and anyone looking for simple, holistic ways to find calm, it’s important to have tools on hand that can help manage those feelings. Two methods that have gained a lot of attention recently are the 5-4-3-2-1 method and breathwork. In this post, we’ll explore how both can serve as practical ways to bring a sense of calm and balance into your everyday life.
What Is the 5-4-3-2-1 Method?
The 5-4-3-2-1 method is a grounding technique that’s easy to learn and even easier to use. It's often recommended for moments of intense anxiety because it pulls you out of your head and back into your body, reminding you of the present moment. Here's how it works:
5 things you can see: Look around you and notice five things in your environment. It could be the color of a pillow, a tree outside the window, a cup on your desk—anything. The key is to really look at them and focus on the details.
4 things you can feel: Notice four sensations you’re currently experiencing. Maybe the softness of your clothes, the warmth of a cup in your hand, or the feeling of your feet on the floor. Focusing on physical sensations helps you reconnect with your body.
3 things you can hear: Close your eyes and focus on the sounds around you. This could be the hum of a fan, birds outside, or even the sound of your own breathing. The more specific you can get, the more grounding it will be.
2 things you can smell: Take a moment to really notice what you can smell. Maybe it’s the scent of coffee brewing or fresh air coming in through the window. If you can’t identify anything, try breathing deeply and focus on the sensation of the air.
1 thing you can taste: Finally, focus on one taste. This might be the lingering flavor of something you’ve recently eaten or just the taste of your mouth. If you’re feeling adventurous, try holding a piece of chocolate or a mint to really heighten your focus.
By using all five senses, the 5-4-3-2-1 method helps you stop ruminating on anxious thoughts. It forces you to look outward, engage your senses, and stay present. This simple technique can shift your brain out of fight-or-flight mode and into a calmer, more grounded state.
Breathwork: A Powerful Tool for Anxiety Relief
Along with grounding exercises like the 5-4-3-2-1 method, breathwork is another powerful tool for calming the mind and body. When we’re anxious, our breathing often becomes shallow and fast, which can increase feelings of panic. The good news is, by practicing deep, mindful breathing, you can activate your body’s relaxation response, bringing you back to a state of calm.
Here’s a simple breathwork exercise to try:
Box Breathing
Box breathing is one of the easiest and most effective breathing exercises for anxiety. It’s named after the four-count “box” shape you create as you breathe. Here’s how to do it:
1. Inhale for 4 counts – Take a slow, deep breath in for a count of four.
2. Hold for 4 counts – Pause and hold your breath for a count of four.
3. Exhale for 4 counts – Slowly exhale for a count of four.
4. Hold for 4 counts – Pause again for four counts before taking another breath.
Repeat this cycle 3-5 times. Box breathing works by helping you focus on your breath, slowing down your heart rate, and giving your body the oxygen it needs to calm down. It’s a simple but effective practice that can fit into any part of your day—whether you’re feeling overwhelmed at work, stressed in the car, or need a moment to reset while at home.
Why These Methods Work
Both the 5-4-3-2-1 method and breathwork work on the principle of mindfulness—the practice of staying present and aware in the moment. When we experience anxiety, our minds often race with “what-ifs” or “could-be’s,” pulling us away from the here and now. These methods help anchor us in the present, shifting our focus from the worries that fuel our anxiety to the reality of our surroundings and our own breath. This can lead to a feeling of instant relief and greater emotional balance.
For moms, teens, or anyone juggling multiple responsibilities and pressures, integrating these simple techniques into your daily routine can make a world of difference. It’s not about eliminating anxiety (which would be impossible!), but about giving yourself tools to manage it in a way that feels accessible and effective.
How to Make These Practices Part of Your Routine
Start small: Begin with just one technique each day. You don’t need to spend hours—just a few minutes can make a huge impact.
Use them in moments of stress: The beauty of both the 5-4-3-2-1 method and breathwork is that they can be used anywhere—while you’re waiting in line, feeling overwhelmed at home, or stuck in traffic. The key is to recognize when your anxiety is building and take a moment to pause and reset.
Be patient: Like any new habit, these techniques take practice. The more you use them, the easier it will be to calm yourself during stressful moments.
Living with anxiety is tough, but it doesn’t have to control your life. By incorporating grounding techniques like the 5-4-3-2-1 method and breathwork into your routine, you can find simple yet effective ways to regain calm and focus—no matter where you are or what you’re dealing with. These practices aren’t quick fixes, but they’re excellent tools for managing anxiety in the long term. So, next time you’re feeling overwhelmed, give these methods a try. A few minutes of focus could be just the reset you need to face the world with calm and confidence.