Anxiety Tip #2 : Deep Breathing and 5,4,3,2,1 Trick

Gabriella Tortoriello

Photo via under the Creative Commons License

Sam Morel, Editor

When you are in the middle of an anxiety attack sometimes you feel as if you can’t control anything around you, nonetheless yourself. When you feel like this, it feels best to take the easy way out and let yourself collapse. But, if you know these 2 tricks you should be absolutely fine.

* Before doing the 5,4,3,2,1 method, MAKE SURE TO BREATH! If you are not physically calmed down, nothing is going to go well. Try the 555 method; breathe in for 5 seconds, hold your breath for 5 seconds, and breathe out for five seconds. Repeat this as many times until you feel like you are in control of yourself again.*


This 5,4,3,2,1 trick is used after you do the 555 method. 5,4,3,2,1 is a technique that helps you find your ground after you control yourself with deep breathing.

Look for 5 things you can see around you.

  • Naming five things you can see helps you become more focused on where you are at that moment. Take your time while naming different things; don’t look at your shoes and name that, really try to dig deep and get your mind working.

Search for 4 things you can touch.

  • Focus on things that feel comfortable when you touch them. If you’re touching a water bottle, how does that touch make you feel? Overwhelmed? Calm?

Listen for 3 things you can hear.

  • Sounds are one of the most important things you can have during an anxiety attack; it can be your best and worst friend. Try to listen for things that will make you feel at ease, not necessarily a car honking in the background because that would make you feel overwhelmed.

Focus on 2 things you can smell.

  • Finding things you can smell can be very challenging, but smells can help you feel relaxed and as if you are in a deep sleep which is exactly what you need to feel.

Focus on 1 thing you can taste.

  • Like I said before, finding things to smell and taste are very challenging but these are the things that make your brain work. If your brain is wrapped around the thoughts in your head you’re not going anywhere.