When anxiety rises quickly, your body needs a fast signal of safety.
This 3-minute grounding routine helps calm your nervous system.
🌿 Minute 1 – Breath
Inhale for 4 seconds
Exhale for 6 seconds
Focus only on the exhale.
🌿 Minute 2 – Body
Press your feet into the floor
Gently squeeze your hands together
Release your shoulders.
🌿 Minute 3 – Senses
Name:
5 things you see
4 things you feel
3 things you hear
This shifts your brain from panic → present.
Practicing this daily makes anxiety episodes shorter and less intense.