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Anxiety can sometimes feel like it takes control of your mind and body, creating a sense of unease and panic. But as a solution-focused therapist, I firmly believe that you have the tools within you to regain control and find calm amidst the storm. Two powerful techniques that can help you manage anxiety in the moment are Controlled breathing and the 54321 grounding technique. I generally share these with my clients to great effect so I’ve shared details below just in case you find either or both techniques helpful.

4-7-8 Breathing Method

Controlled breathing is one of the simplest yet most effective ways to calm anxiety. It works by directly influencing the autonomic nervous system, which controls your heart rate and stress response. By consciously slowing your breath, you send a signal to your brain that it’s time to relax. One particularly effective breathing technique is the 4-7-8 Breathing Method.

How to Practice the 4-7-8 Breathing Technique:

  1. Find a Comfortable Position: Sit or lie down in a comfortable position. Close your eyes if you feel comfortable doing so.

  2. Inhale: Breathe in quietly through your nose for a count of four. Focus on filling your lungs completely.

  3. Hold Your Breath: Gently hold your breath for a count of seven. This part may feel challenging at first, but it’s key to slowing down your body’s stress response.

  4. Exhale: Exhale completely through your mouth for a count of eight. Make a whooshing sound as you release the breath slowly and steadily.

  5. Repeat: Repeat this cycle for four breaths initially. Over time, as you become more comfortable, you can increase to eight cycles.
  6. Be aware: You might feel a little lightheaded the first time you try it and initially its effect may not be as apparent, but over time and with repeated practice, proponents of 4-7-8 breathing say it becomes more and more powerful.

The 4-7-8 technique helps regulate your breath and activates the parasympathetic nervous system, which promotes a state of calmness. By focusing on your breathing, you also divert your mind from anxious thoughts and bring your attention back to the present moment. It has been described as  “a natural tranquilliser for the nervous system”

Practicing this technique regularly can help you build resilience against anxiety and create a natural response to stressful situations.

The 54321 Grounding Technique

When anxiety strikes, it often pulls your mind into a whirlwind of worries about the future or regrets about the past. The 54321 grounding technique is a simple yet powerful way to anchor yourself back in the present, where anxiety has less power over you.

How to Practice the 54321 Grounding Technique:

  1. 5 – Acknowledge FIVE Things You Can See: Look around your current environment and mentally note five things you can see. It could be anything in your surroundings—a book on the table, the colour of the walls, or the pattern of your clothing.

  2. 4 – Acknowledge FOUR Things You Can Touch: Focus on four things you can physically feel. This could be the texture of your chair, the warmth of a cup in your hand, or the feeling of your feet against the ground.

  3. 3 – Acknowledge THREE Things You Can Hear: Close your eyes (if it feels safe) and listen for three sounds in your environment. It could be the hum of a refrigerator, the sound of birds outside, or your own breath.

  4. 2 – Acknowledge TWO Things You Can Smell: Identify two different smells in your current environment. If you’re at home, this might be the scent of coffee or a candle. If you can’t detect two smells, you can imagine a scent you enjoy.

  5. 1 – Acknowledge ONE Thing You Can Taste: Finally, focus on one thing you can taste. It might be the lingering taste of your last meal, a mint, or simply the natural taste in your mouth.

The 54321 grounding technique works because it engages all your senses, which can disrupt the cycle of anxious thoughts and bring you back to the here and now. By focusing on tangible, physical sensations, you ground yourself in the present, where you are safe. This method is particularly useful in moments of high anxiety or panic, as it provides an immediate way to regain control.

Anxiety can make you feel as though you’re losing control, but with techniques like controlled breathing and the 54321 grounding method, you can reclaim your sense of calm and control. As a solution-focused therapist, my goal is to help you harness these tools to manage anxiety effectively and focus on what works.

By incorporating these techniques into your daily routine, you can build resilience against anxiety and create a personal toolkit for navigating stressful moments. Remember, the power to calm your mind is already within you—you just need to tap into it.

Hopefully the above has helped, but please do get in contact if you have any questions.