Basis Exercises: How to Reduce Anxiety Using Your Five Senses

Do you want to discover a new way to reduce anxiety in your life? Basis Exercises provides easy-to-follow tips on how to use your five senses to calm your mind and body. This article introduces an exercise that can be easily done on your own, with the goal of using the senses to bring greater awareness and tranquility into your life. It includes simple instructions and helpful self-reflection questions to guide the reader along. With this exercise, readers can experience the calming effects of using their five senses to reduce stress and gain new perspective on life.

Basis Exercises: How to​ Reduce Anxiety Using Your Five Senses

Managing anxiety can be a challenging endeavor. One effective and practical method of combating stress is‌ to use your sense of sight, smell, hearing, touch, and taste. Basis exercises are a way to reduce anxiety by engaging the body⁢ and mind​ in ‍a mindful ‍exercise that focuses on one’s five senses.

What ⁤Are Basis Exercises?

Basis exercises, also called “grounding ‌exercises,” ⁢are designed to help reduce anxiety by bringing ‍your ‍focus and awareness to the present moment. They use your five senses—sight, smell, hearing, touch, and ‌taste—to settle ‌your body and mind.

Benefits of Basis Exercises

Basis exercises are simple and can be done ​anywhere and at any time. They ‌can help⁢ bring balance and focus to an overwhelmed mind and bring relaxation to a tense body.

Basis exercises have many benefits, such as:

  • Helping you‍ stay in ⁤the ⁣present moment

  • Focusing⁣ on your breath

  • Distracting yourself from⁤ anxious or negative thoughts

  • Providing an opportunity to ‍reset⁣ your emotions

  • Bringing peace and​ balance to your mood

These exercises can also⁢ help sharpen your sense of ⁤awareness as to‌ how you are feeling‍ in any⁣ given moment. This ⁤heightened awareness will allow you to take a step back ‍when you are feeling overwhelmed and gain some perspective.

The Five Senses for Basis Exercises


Find something in your environment ⁢that you can really focus on. It could⁤ be something outdoors such as a tree or ⁣a flower,‍ or‍ something inside‍ such as a​ painting on the wall. Try to take in every detail of the item ⁤and focus on‌ that. This can help to take your attention away from anything that ‌is causing anxiety.


Find ⁢something that has a ⁤pleasant smell.⁤ This could be anything from a ‍scented burn, an ​essential oil, or a piece of‌ fruit. Take a few breaths deeply and take in the scent. Notice how it reduces tension and brings a sense⁤ of calm in⁤ your⁣ body.


Listen to⁤ a calming song or a piece of music that you connect with. Focusing ⁤on the‍ sound⁤ of it can ⁣bring your ‍attention back to the present moment.


Hold something soft or ‍that has a calming texture to it. This could be a blanket, a soft ⁣pillow, or a stuffed toy. Let the item sink into your body and let the feeling of comfort‍ take‌ over.


Take a sip of water or have a snack that you enjoy.⁢ Regularly hydrate your⁣ body and nourish it with foods that ⁢make you feel good. Focusing on the flavours of each bite and swallow can reduce stress levels and help to clear your ⁤mind.

Practical Tips for Doing Basis Exercises

  • Start with a few minutes at a time and build up gradually

  • Don’t ⁢expect fast results, the process of reducing anxiety⁤ takes time

  • Find something that you can use for ⁤each ‍sense that works for‍ you

  • Breathe deeply and ⁣slowly ⁣when you‌ are doing a ‍basis ‍exercise

  • Be kind ⁢to‍ yourself and allow yourself ⁣time to relax

Basis exercises are easy to incorporate into your daily life. ⁢Taking a few moments each day to practice these can make a big difference⁢ in how you manage your anxiety levels.

Case Study: A First-Hand⁤ Experience

I started incorporating basis exercises⁤ as part of my coping ⁣strategy when I noticed my anxiety levels increasing. ⁢One⁤ of the first things I did was to focus on a beautiful piece of⁢ art that I have in‌ my house. I zoned in on the colors, the shapes, and the sensations that were‌ evoked ​just by looking at it.

I also would supervise my breathing when I was engaging‌ in basis exercises and this allowed ⁤me to‍ bring my attention ‌back to the present​ moment and to stop my mind from spinning in a never ending cycle of worry‍ and fear.

Over time, I started experimenting with ⁢more basis exercises, ‌such as feeling the texture​ of my blanket or engaging in ⁢mindful eating by savoring each⁢ bite. When ⁤my ‍anxiety ⁤levels would spike I would ‌take ​a ⁤moment and do a few basis exercises,⁤ and each ⁢time I felt the pressure inside me dissipate.


By ⁢engaging​ your senses in a mindful‍ way, basis exercises ⁢can‍ be a powerful tool to reduce ​anxiety. They are easy to do and⁤ can be done anywhere, giving ​you ​the opportunity to ⁢reset your body and mind, and to come back to a sense of balance and‌ calm.​

Basis exercises can help ​you become⁣ more ​aware⁤ of your feelings, take ⁣a step back from uncomfortable ‌emotions, and bring your focus back to the present moment. With regular practice,‌ you can ‍start to notice how they bring ⁤more ‌peace and relaxation into ‍your life.

Everyone has anxiety at some point in their lives. But did you know that using your five senses might help you relax?

Not everyone experiences anxiety in the same way, and what may offer anxiety relief to you may not work for someone else.

While many people take medications or attend therapy to manage anxiety symptoms, exercises that engage your five senses may also be helpful. This is particularly so when you need something that works right here, right now.

Indeed, intentionally focusing on hearing, touch, smell, taste, and sight might offer quick relief.

For someone with anxiety, knowing how to effectively use all five senses can be a powerful tool.

Basis techniques for anxiety relief

Grounding techniques are strategies that help connect or “ground” you in the present moment. They’re essentially a form of mindfulness, which has been shown to help many different mental health conditions.

A large 2014 research reviewTrusted Source with nearly 19,000 studies concluded that mindfulness-based stress reduction programs can ease symptoms of anxiety, depression, and pain.

Experts believe that grounding techniques, specifically, help you detach from emotional pain, so you can better regulate your emotions.

Grounding encourages you to take a break from your negative thoughts that may be causing anxiety until you’ve calmed down.

Grounding methods for anxiety are different from other relaxation exercises in that they focus heavily on distractions and quieting extreme emotions.

small 2015 study found that just 1 hour of grounding exercises helps improve mood in people with anxiety and depression more than relaxation alone.

An added benefit of grounding techniques is that they can be done at any time, without anyone else knowing that you’re using them.

Engaging your 5 senses to calm anxiety

One popular grounding technique is the 5-4-3-2-1 method. Here’s how to practice your five senses grounding.

First, you may want to start with a simple deep breathing exercise called the 5-5-5 method. To do this, you breathe in for 5 seconds, hold your breath for 5 seconds, and then breathe out for 5 seconds.

You can continue this process until your thoughts slow down or you notice some relief.

When you can find your breath, try practicing the 5-4-3-2-1 technique. For that, you want to look around and focus on:

  • 5 things you see
  • 4 things you feel
  • 3 things you hear
  • 2 things you smell
  • 1 thing you taste

The idea is that the 5-4-3-2-1 technique helps you shift your focus to what’s currently happening around you instead of what’s making you feel anxious.

How to ground yourself using each of the 5 senses

Focusing on each of your senses is a simple way to distract yourself from those thoughts that may be causing your anxiety.

Consider choosing a couple of exercises for each sense and trying to focus all your attention on the sensations.


To engage your sense of sight, here are some ideas:

  • Look at every little detail on a family photo on the wall.
  • Focus on a small object, such as a pencil or coffee mug, and identify every color and shape.
  • Look at the sky for clouds, birds, sunrises, or anything else you can spot around.
  • Focus your attention on a plant or flower and how it moves with the wind.
  • Observe a pet while they play or rest.

You can pick large or small items to focus on. Once you choose an object, try to notice the color, texture, and patterns.


Activating your sense of touch can help distract you from anxious thoughts and may help you decrease the physical signs of anxiety.

You might want to try these exercises:

  • Put your hands under running water, alternating between warm and cold temperatures every 30 seconds.
  • Focus on how your clothing feels on your body or how your hair feels on your head.
  • Touch different body parts by pressing down and holding for 30 seconds before moving to a different area.
  • Touch the furniture in your living area and focus on its texture. For example, take notice of a smooth table.


Focusing on external sounds can help ground you in the moment.

Here are some noises to notice:

  • a barking dog
  • a stomach rumbling
  • a clock ticking
  • traffic outside
  • a car or subway engine
  • music
  • conversation
  • birds singing
  • the wind blowing


To incorporate smell into your grounding techniques, you may want to try these tips:

  • Walk into your bathroom and sniff a bar of soap or shampoo.
  • Light a scented candle.
  • Diffuse a scented oil.
  • Take in simple smells around you, such as the scent of a pillow on the couch or a pencil.
  • Walk outside and breathe deeply through your nose. Maybe you will smell fresh cut grass or flowers blooming.


Try to pick something that you can easily taste, such as:

  • a piece of gum
  • a mint
  • coffee
  • sugar and salt
  • a piece of food

You don’t actually have to taste these items if you don’t have them on hand. Instead, try thinking about the distinct flavors as you remember them.

Mental Basis techniques for anxiety relief

Here are some additional tips to consider that can help when trying to engage your 5 senses to calm down:

  • Begin grounding yourself in your senses as soon you realize you’re experiencing strong emotions or a difficult mood.
  • Don’t make good or bad judgements. For instance, if you’re focusing on a brown wall but don’t like the color brown, simply tell yourself: “The wall is brown,” instead of, “I don’t like brown.”
  • Do your best to focus on the present, not the past or future. If your thoughts wander, softly bring them back to your senses.
  • Notice your mood before and after using a technique to see if it’s working for you. You might want to use a scale of 0 to 10 to rate your symptoms. Noticing relief may calm you down even more.
  • Be flexible. If you notice one method is more successful than another, stick with that without judgement.
  • Don’t give up. It might take a few attempts before grounding methods are successful.

Let’s recap

Engaging all your five senses may help reduce symptoms of stress and worry.

You can follow simple grounding exercises that activate your five senses — sight, touch, hearing, smell, and taste. For example, simply listening to birds chirping or smelling fresh cut grass could help you focus less on your anxious thoughts and more on the present moment.

If you’re having a difficult time managing your anxiety, you may want to consider reaching out to a mental health expert. They can provide you with additional tools to manage your symptoms and discover the root cause of the anxiety.

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