Practical Support in the Moment: Co-Regulation and Grounding
During a moment of high anxiety, panic, or distress, a person’s nervous system is in overdrive. They are in “fight, flight, or freeze” mode. Your calm, steady presence can help their system down-regulate. This is a concept known as co-regulation, where one person’s calm nervous system helps soothe another’s.
You can facilitate this by guiding them through simple, body-based exercises. These are not a cure, but they can de-escalate the intensity of the moment and bring them back to the present.
A Simple Grounding Technique: The 5-4-3-2-1 Method
Grounding techniques pull a person’s attention out of their spiraling thoughts and into their physical senses, anchoring them in the present moment. The 5-4-3-2-1 method is easy to remember and guide.
How to guide it (a worked mini-example):
You can say, “Let’s try a simple exercise to help you feel more grounded right now. I’ll do it with you. Can you just follow my voice?”
1. “First, look around the room and name FIVE things you can see.” (Wait for them to name them. You can name them too. “I see the lamp. The blue rug. The picture frame…”)
2. “Okay, great. Now, name FOUR things you can feel with your body.” (“I can feel my feet on the floor. The texture of my jeans. The soft armrest of the chair…”)
3. “Good. Now, listen carefully and name THREE things you can hear.” (“I can hear the clock ticking. The hum of the refrigerator. A car driving by outside…”)
4. “Almost there. Now, name TWO things you can smell.” (This can be tricky. “I can smell the coffee from this morning. Maybe the scent of my laundry detergent on my shirt…”)
5. “Finally, name ONE thing you can taste.” (“I can taste the mint from my toothpaste.”)
This simple sensory scan interrupts the panic cycle and brings focus back to the immediate, tangible world. It can be repeated as many times as needed.
Guided Breathing: The Box Breathing Method
When we’re anxious, our breathing becomes shallow and rapid. Intentionally slowing it down sends a signal to the brain that the danger has passed. Box breathing is a simple, rhythmic technique used by everyone from therapists to Navy SEALs to regulate the nervous system.
How to guide it (a worked mini-example):
“Let’s try a breathing exercise to help calm our bodies. We’ll do it together. We’re going to breathe in a square.”
1. “First, let’s gently exhale all the air from our lungs.”
2. “Now, we’ll inhale slowly through the nose for a count of FOUR. One… two… three… four.”
3. “Now, hold that breath gently for a count of FOUR. One… two… three… four.”
4. “And now, slowly exhale through your mouth for a count of FOUR. One… two… three… four.”
5. “And finally, hold with the lungs empty for a count of FOUR. One… two… three… four.”
“That’s one full cycle. Let’s do a few more together.” Repeat this 3-5 times. The rhythm and focus can be incredibly centering.
