When thoughts are racing, it can help to bring your attention back to what is happening around you right now. The 5-4-3-2-1 exercise uses your senses to do exactly that.
How to do it
- Five things you can see. Look around and name them silently.
- Four things you can feel. Your feet on the floor, your clothes, the chair, the air.
- Three things you can hear. Near and far.
- Two things you can smell. Or two smells you like.
- One thing you can taste. Or take a slow sip of water.
Finish with three slow breaths, letting the out-breath be a little longer.
When to use it
The 5-4-3-2-1 exercise uses your five senses to bring your attention back to the present moment. Many people find it helpful when worries are spinning, when they feel overwhelmed, or simply when they want a quick reset. It works anywhere, with your eyes open, and no one needs to know you are doing it.
Doing it well
- Go slowly. Spend a few seconds on each thing you notice.
- Be specific. Not just “a chair”, but “the grey fabric of the chair, slightly worn on one arm”.
- Say it out loud if you can. Speaking can help anchor your attention.
- Finish with a breath. One slow breath out, then notice how you feel.
Variations
- For children: make it a game of I-spy with all five senses.
- Colours: find five things that are blue, four that are green, and so on.
- Touch only: notice your feet in your shoes, your back against the chair, your hands, the air on your face and the temperature of the room.
- When you are lying in bed: focus on sounds and touch, which work well in the dark.
Common questions
What if I can’t smell or taste anything?
That is common. Notice the absence, imagine a favourite smell, or take a sip of water.
Does it stop anxiety?
It can help you feel more grounded in the moment, but it is not a treatment for anxiety. If anxiety affects your daily life, please talk to a doctor or mental health professional.
How long does it take?
About two to five minutes, depending on how slowly you go.
Key points
- Five things you see, four you feel, three you hear, two you smell, one you taste.
- Go slowly and be specific.
- Finish with one slow out-breath.
If anxiety is affecting your daily life, please talk to a doctor or mental health professional. If you are in danger or thinking of harming yourself, contact your local emergency number or a crisis line straight away.
