54321 technique
This simple technique can be helpful when feeling anxious or a bit overwhelmed. It encourages you to use your five senses, gently grounding yourself in the present moment.
Many people find it helps them settle and feel more in control, rather than being swept along by a busy mind. You can do this short exercise anywhere and at any time.
Practising this regularly when you’re feeling calm can make it easier to remember and more helpful if you are feeling anxious or overwhelmed. If you want to practice this technique to make it more familiar, you could think of it like a daily pill you ‘take’ at a certain time of day.
Scroll down to listen to (or read) the 54321 technique.
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So, silently and without judgement: Notice and name 5 things that you can see
These may be things you don’t often rest your attention on, or something where the colour or texture catches your eye.
Now notice 4 things that you can touch or feel
These may be your clothes or things around you, or the feeling of parts of your body touching the floor or seat. Reach out and touch these things, if you want to. Explore their textures with your fingertips. Are they smooth, rough, soft, hard, cool or warm?
Notice 3 things that you can hear
You may wish to close your eyes and focus on the sounds around you. Seek out sounds which are close by, as well as those further in the distance.
Notice 2 things that you can smell
Take a few gentle breaths in and out through your nose. Smells may be strong or subtle, or you may notice you’re not smelling anything at all.
Finally notice 1 thing you can taste
Become aware of the taste in your mouth, or sip and savour the taste of a drink, if you have one with you. You may not notice any taste, and that’s ok too.
Now, silently or aloud, say your name
Say where you are
Say “I am ok”
Remind and reassure yourself that you are here in this moment. And in this moment you are ok
Other strategies
Click to find out about useful strategies for breaking the Thinking cycle.
This website describes some practical ways to help you manage day-to-day long-term breathlessness. It has useful information for people with lung conditions, their carers, and the health professionals supporting them.
If your breathing is getting rapidly worse or you have new symptoms, it is important to seek prompt medical review or call 000. This website is not designed for people who have a new undiagnosed breathing problem or a sudden deterioration. It is not a substitute for medical assessment.