5-4-3-2-1 Grounding Practice

With Breathwork and Gentle Bilateral Movement

Help calm overwhelming thoughts and gently reconnect with the present moment using this professionally designed grounding resource from Flynn Counseling, PLLC.

Created by Sheila Wells Flynn, M.Ed., NCC, LPC, this printable guide combines the traditional 5-4-3-2-1 sensory grounding technique with slow breathing and gentle bilateral movement. Users are guided through noticing what they can see, feel, hear, smell, and taste while practicing comfortable breathing and alternating eye movements or knee tapping.

Your Download Includes

• Five-page, full-color printable PDF
• Step-by-step grounding instructions
• Guided breathwork prompts
• Gentle bilateral eye-movement directions
• Alternating knee-tapping option
• Writing spaces for each sensory prompt
• Before-and-after distress ratings
• Personal reflection questions
• Educational and safety guidance
• Full-page visual quick-reference card
• Flynn Counseling tree-of-life branding

Ideal For

• Individuals experiencing stress or anxious feelings
• Counseling and therapy sessions
• School counseling offices
• Calm-down spaces
• Wellness and self-care routines
• Parents, educators, and helping professionals
• Anyone who benefits from visual, structured coping tools

Product Details

• Digital download only
• Five printable pages
• Standard US Letter size: 8.5 × 11 inches
• Full-color PDF
• Print at home, at work, or through a professional printing service
• No physical product will be mailed
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Important Information

This resource is intended for educational purposes and is not a replacement for counseling, medical care, crisis support, or clinician-guided EMDR. Stop the exercise if it increases dizziness, discomfort, or emotional distress.

Purchase includes permission for personal or single-client use only. Resale, redistribution, reproduction, sharing, or commercial modification is prohibited without written permission from Flynn Counseling, PLLC.

Breathe slowly. Move gently. Stay present.