5-4-3-2-1 grounding: come back through your senses
5-4-3-2-1 is a grounding exercise that uses your senses in turn: see five things, touch four, hear three, smell two, taste one. Your attention moves to concrete things around you and brings you back to your body.
In Shore this exercise is called Five Senses: each thing you notice becomes a star on screen. Below you will find the steps, what you will see in Shore, and common questions.
Step by step
Take each step slowly and name what you notice, one thing at a time. In Shore you tap the screen when you notice something, and you can type if you like.
- 5 things you can see
Look around and notice the things you see, one by one.
e.g. a window - 4 things you can touch
Your own body counts too: your back pressing into the seat or bed, the fabric of your T-shirt, the warmth when you rub your hands together, strands of your hair…
e.g. the warmth of my palms - 3 sounds you can hear
Notice sounds far and near. You can hear your own breath too.
e.g. the fridge humming - 2 things you can smell
Smell the air, your clothes, or something nearby. If nothing comes, remember a smell you love.
e.g. coffee - 1 thing you can taste
Notice the taste in your mouth, or take a sip of water.
e.g. mint
What you'll see in Shore
For each thing you notice you tap the screen, and a star settles into its place in the sky. The stars of the five senses join up and, at the end, form a crystal. You can type if you like; what you type isn't saved, it only stays on that screen.
The moving picture above shows how the exercise looks in Shore.
How does it help?
Attention often drifts toward the future and "what if" thoughts. Moving through your five senses one by one brings your attention, step by step, to your body and surroundings, where you can feel steadier and safer with yourself. Counting and searching also give your mind a clear task.
Small tips
There is no hurry; at each step, really turn your eyes, your hand or your ear towards that thing. Small things count too: a mark on the wall, the texture of fabric, a distant sound.
Short answers are enough. In Shore, if you want to write, a single word is fine; you can also just tap without writing.
You can do it wherever you are standing, or before you start a task. You don't have to finish all five senses; you can stop wherever you like.
Questions people ask
What is the 5-4-3-2-1 technique?
A grounding exercise that counts down through your five senses: 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste.
What if I can't find anything?
There is no hurry. If you can't smell anything, for example, you can remember a smell you love. For touch, your own body counts too: your back pressing into the seat, the warmth of your hands.
Is what I type saved?
No. What you type isn't saved; it only stays on that screen.
Do I need an account for Shore?
No. It opens in your browser, with no account and no ads, and once you have opened it, it works offline too.
Research and sources
Sources
- University of Rochester Medical Center — 5-4-3-2-1 Coping Technique for Anxiety, 2018.
www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety - Abby Medcalf, PhD — Grounding Exercises (clinical handout).
abbymedcalf.com/wp-content/uploads/2023/11/Grounding-Exercises.pdf
Updated: 13 November 2026