3-2-1 Orienting
A sensory grounding exercise to reduce overwhelm and anxiety by engaging with your environment.
Why it works
Coming back into your body through the senses can reduce overwhelm, anxious thoughts, and mild disassociation.
How to practice
Begin by feeling into the lower parts of your body, particularly your legs, feet, and contact points. Feel grounded in your environment. Orient —Acknowledge 3 things that you can see or hear. Sense —Feel 2 things with either your hands or feet. Breathe —Take 1 deep breath in and let out a sigh.
Good to know
A key principle for returning to a calm, grounded presence is to focus on your sensory experience. This is a great practice to share with children or young adults who are feeling anxious or overwhelmed.
The research
The Polyvagal PerspectiveStephen PorgesGet the full library
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