Panic Relief | Quick 3-2-1 Grounding

When panic rises, interrupt the signal with this quick 3-2-1 grounding practice. You'll gently name three things you can see, two things you can hear, and move one part of your body to help settle your breath, calm the surge, and ease yourself back into the present moment.
This SOS practice is here for moments of overwhelm or rising anxiety - and it's also a simple, comforting ritual you can return to anytime you want to feel more grounded, centered, and back in yourself.

Transcript

You can do this exercise to help ground yourself and feel more present in your surroundings. Let's start by taking a breath together. Inhaling deeply into your nose, Welcoming in a nice, Cleansing breath. Holding that breath for a second. And now exhaling slowly out through your mouth. And feeling your body becoming a bit more grounded and centered. Now, Looking around the space you're in, Notice and name three items you can see. Now, Listening to the space around you, Name two things you can hear. Now, Focus on one part of your body you can move, Maybe rolling your shoulders, Rotating your ankles, Or opening and closing your hands. Pick one part of your body to move and name it as you're doing so. Now let's finish this exercise by repeating these one more time. Look at and name the three items you can see. Now listen to and name the two things you can hear. Now move and name one part of your body. Now inhaling deeply into your nose. Holding that breath for a second. And now exhaling slowly out through your mouth. And feeling your body becoming a bit more grounded and centered. Thank you for joining me for this practice. Remember, This 3-2-1 grounding practice is quick and easy and can be done anywhere, Anytime you want to feel a bit more grounded and present in your surroundings. Bye for now.