When anxiety hits, your mind can feel like it’s racing out of control. Your thoughts spiral, your heart pounds, your nervous system goes into high alert, and you feel disconnected from the present moment.

Grounding techniques can help bring some relief. They’re simple, practical tools that help you reconnect with the here and now. Most require nothing but your own awareness and a few minutes of your time.

Here are 10 research-backed methods that can help you feel calmer and more in control.

5-4-3-2-1 grounding technique

Also called the 5-senses grounding technique, this is one of the most popular anxiety grounding techniques for good reason. It’s simple, effective, and can be done anywhere.

How to do it:

1. Look around and name 5 things you can see
2. Touch and identify 4 things you can physically feel
3. Listen for 3 sounds you can hear
4. Notice 2 scents you can smell
5. Identify 1 thing you can taste

This technique engages all five senses, bringing your attention back to your environment, helping you reconnect to your body, and the present moment rather than anxious thoughts.

The science: A small study of nursing students found that the 5-4-3-2-1 grounding technique significantly reduced self-reported test anxiety.¹ After practicing the five senses method, the number of students who reported being highly anxious dropped from 23% to 4%.

Box breathing

Box breathing, also called square breathing or 4-4-4-4 breathing, creates a calming rhythm that helps relax the body by slowing down your nervous system and increasing present-moment awareness.

How to do it:

• Breathe in for 4 counts
• Hold for 4 counts
• Breathe out for 4 counts
• Hold for 4 counts
• Repeat for several minutes

Some people find it helpful to visualize or trace a square, with each side representing one part of the breathing pattern, while practicing box breathing.

The science: In a study of women recovering from mastectomy, those who practiced box breathing alongside regular care showed significantly lower stress levels.² While this study focused on stress rather than anxiety specifically, it supports the idea that a structured breathing pattern can help regulate your nervous system.

Progressive muscle relaxation

This technique involves tensing and then releasing different muscle groups throughout your body. It helps you notice and let go of physical tension you might not even realize you’re holding.

How to do it:

• Start with your toes and feet, tensing them for five seconds then releasing
• Repeat the tension and release, moving up through your legs, stomach, chest, arms, and face
• Focus on the feeling of relaxation as you release each muscle group
• Some people find it helpful to say “relax,” either out loud or to themselves, as they release each muscle group
• Take your time and breathe deeply throughout

The science: Research shows that progressive muscle relaxation promotes both psychological and physical relaxation. In comparison studies with other techniques, it effectively increased relaxation states and reduced symptoms of anxiety, depression, and perceived stress.³

Mindful walking

Walking isn’t just good exercise. When done mindfully, it becomes a powerful grounding practice.

How to do it:

• Walk at a comfortable pace, either indoors or outside
• Notice the feeling of your feet touching the ground with each step
• Pay attention to your breath and body movements
• Observe your surroundings without judgment
• If you find that your mind wanders, as it naturally does, gently bring your awareness back to walking by activating your senses
• Try walking for at least 10 minutes

The science: A large study of nearly 29,000 adults found that walking for more than 10 minutes on more than five days per week reduced anxiety risk.⁴ As an added benefit, it also helped counteract the harmful effects of sitting for long periods.

Focusing on a single object, image, or sensation

Training your attention to focus on one thing at a time can help break the cycle of anxious thoughts when they start racing.

How to do it:

• Choose one thing to focus your attention on, whether it’s your breath, an object, or a physical sensation
• When your mind wanders away from it (and it naturally will), gently bring it back to your chosen focus without judgment
• Practice for 5-10 minutes
• Be patient and compassionate with yourself during the activity

The science: A study of university staff and students tested a brief online mindfulness program that taught participants to direct attention to focus points like the body, breath, and daily experiences. Participants reported significantly reduced symptoms of both anxiety and depression compared to a control group.⁵

Journaling

Writing down your thoughts and feelings can help you process anxiety and gain perspective. Putting your anxious thoughts on paper helps create distance from them, making them less overwhelming and easier to understand.  

How to do it:

• Set aside 20 minutes
• Choose your journaling medium (i.e. pen and paper, computer, tablet, or phone)
• Write freely about what’s on your mind—your worries, positive experiences, or daily events
• Don’t worry about grammar or structure
• Try to do this regularly, even just once a week

The science: A small study of cancer patients undergoing treatment asked patients to write for 20 minutes once a week for four weeks. Those who did showed slower increases in anxiety compared to a control group.⁶ Both expressive writing about emotions and neutral writing about daily events helped reduce anxiety and depression symptoms.

Body scanning

This practice involves mentally “scanning” your body, noticing sensations without trying to change them.

How to do it:

• Lie down or sit comfortably
• Start at your toes and slowly move your attention up through your body (if focusing on a specific part of your body feels overwhelming or triggering, it is okay to skip that part)
• Notice any sensations—warmth, tension, tingling, sore spots, or nothing at all
• Don’t judge the sensations; just observe them
• Take about 5-10 minutes for a full-body scan, using a timer or a guided meditation for pacing

The science: One pilot study found that practicing a mindful body scan at the start of a physical therapy session produced an immediate, significant reduction in anxiety.⁷ Another study, focused on virtually-guided body scanning, showed it can significantly reduce anxiety even when not done in person.⁸

Dual attention tasks

Dual attention tasks are exercises that require you to focus on two different things at the same time. These exercises engage your working memory, leaving less mental space for anxious thoughts.

How to do it:

• Try these examples:
  • Count backward from 100 by 7s while naming colors in your environment
  • List animals alphabetically while tapping your fingers in a pattern
  • Name countries while tracing shapes with your finger
• Pick a unique combination that requires real concentration

The science: Adolescents who practiced an adaptive working memory training reported significant reductions in both anxiety and depression compared to a non-adaptive control group.⁹ Though more research is needed, this suggests that certain cognitive trainings may help reduce vulnerability to anxiety.

Humming breathing

If you’ve ever practiced yoga, you might have heard this practice called Bhramari Pranayama. It’s a traditional breathing practice that’s been used for relaxation for centuries.

How to do it:

• Sit comfortably and take a deep breath in through your nose
• As you exhale, make a gentle humming sound (“mmmmm”)
• Feel the vibration in your chest and head
• Continue for 5-10 breaths

The science: Research shows that humming breathing calms your nervous system. This is likely not because of the sound itself, but because it naturally slows your breathing to an optimal rhythm for relaxation (around six breaths per minute).¹⁰

Cold splash (or ice pack) on the face

A quick blast of cold can interrupt the anxiety cycle by creating an immediate physical and sensory shift.

How to do it:

• In the midst of anxiety, pause and splash cold water on your face or
• Hold a cold pack or ice wrapped in a cloth against your face for 30 seconds
• Focus on the sensation while slowing your breathing

The science: Studies show that applying cold to the face activates the vagus nerve, which helps regulate your parasympathetic nervous system. Research on anxiety specifically is limited, but one study found it helped people recover faster from acute stress.¹¹ Since stress and anxiety share biological pathways, this technique shows promise for anxiety management.

Getting help with anxiety

While grounding techniques can be powerful tools for managing anxiety in the moment, they’re not a substitute for professional help. If anxiety is significantly affecting your daily life, relationships, or well-being, consider reaching out to a mental health professional.

A therapist can help you understand the root causes of your anxiety and develop a comprehensive treatment plan tailored to your needs. Many therapists incorporate grounding techniques alongside other evidence-based treatments.

Remember, seeking help is a sign of strength. You deserve support on your journey to feeling better. Visit our therapist directory to find one online or in your area.