10 Grounding Techniques to Calm Your Nervous System
When life feels overwhelming, grounding techniques can help bring you back to the present moment. Whether you’re feeling anxious, overstimulated, or just need to slow your mind, these calming tools work by anchoring your awareness to something real, tangible, and safe.
At CBH, we often guide clients in learning these skills as part of emotional regulation and healing. Here are 10 practical grounding techniques to support your nervous system and help you feel more centered.
1. 5-4-3-2-1 Technique
This classic sensory exercise engages your surroundings using all five senses.
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This helps shift your focus away from internal distress and back to the external, physical world.
2. Box Breathing
Used by athletes and military personnel alike, box breathing is a simple breathing pattern:
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold again for 4 seconds
Repeat for a few minutes to slow your heart rate and calm your mind.
3. Cold Water Splash or Ice Cube Hold
Stimulating the vagus nerve with cold water helps regulate the nervous system. Try:
Splashing cold water on your face
Holding an ice cube in your hand
Running cold water over your wrists
This can interrupt racing thoughts and reduce the intensity of an emotional spike.
4. Grounding with Nature
Stepping outside can be an immediate reset:
Feel your feet in the grass or dirt
Listen to the wind or birds
Watch leaves move or clouds pass
Nature has a soothing, regulating effect—perfect for grounding in moments of stress.
5. Name and Describe Objects Around You
Look around the room and describe:
The color, texture, and shape of objects
What they’re used for
Where you got them or what they remind you of
This cognitive shift pulls you out of the emotional brain and into the rational, observing mind.
6. Progressive Muscle Relaxation
Tense and release muscle groups one at a time, starting from your toes and moving upward. Notice the difference between tension and relaxation as you go. This not only reduces physical stress but promotes body awareness.
7. Use a Grounding Object
Keep a small item in your pocket or bag—a smooth stone, piece of fabric, or worry ring. Touching or fidgeting with it can help reorient your attention during anxious moments.
8. Mindful Movement
Gentle movement can help release tension and bring you back into your body. Try stretching slowly, doing a few simple yoga poses, or taking a quiet walk. As you move, pay attention to how your body feels: the stretch of your muscles, the rhythm of your breath, the way your feet connect with the ground. These small moments of awareness can interrupt anxious thought patterns and restore a sense of calm.
9. Affirmations or Mantras
Repeating calming phrases can redirect your focus:
“I am safe in this moment.”
“This feeling is temporary.”
“I can handle this.”
Say them out loud or in your head to disrupt spiraling thoughts.
10. Write It Out
Grab a notebook and write:
What you’re feeling
What’s going on in your body
One thing you can do next
This creates distance from overwhelming emotions and offers clarity.
Grounding Is a Skill, Not a Quick Fix
Like any skill, grounding takes practice. Some techniques will work better than others, and that’s okay. The more you practice, the more naturally your body and brain will respond to these calming cues.
If you or someone you love is struggling to manage anxiety or emotional overwhelm, CBH is here to help. Therapy can provide tools, insight, and support to strengthen your nervous system and emotional resilience—step by step.
