The Grounding Room
You are already in the right place. Pick an activity — there’s no right choice, only the one that feels right for this moment.
Box Breathing
Inhale · Hold · Exhale · Hold — 4 seconds each side.
Let the dot guide you around the box.
Let the dot guide you around the box.
Press Start when you’re ready.
Inhale
Hold
Exhale
Hold
Balloon Breathing
Breathe in as the balloon expands.
Let it go as it gently deflates.
Let it go as it gently deflates.
Press Start when you’re ready.
5–4–3–2–1 Grounding
Name each item and press Enter. Tap Done when ready to move on.
This anchors you to the present moment.
This anchors you to the present moment.
5
👁 See
5 things you can see right now
✓
4
✋ Touch
4 things you can physically feel
✓
3
👂 Hear
3 things you can hear around you
✓
2
👃 Smell
2 things you can smell (or like the smell of)
✓
1
👅 Taste
1 thing you can taste or enjoy the taste of
✓
“You just brought yourself back to right now. That took courage.”
Body Scan
Tap any region. No need to change what you find — just notice.
Choose a region
Tap any part of the body outline to begin. You can scan in any order.
Tap any region · Any order · Take your time
Worry Drop
Write what’s weighing on you. Seal it in the jar.
Let it sit there so you don’t have to carry it.
Let it sit there so you don’t have to carry it.
Colour Breathing
Choose a calm colour to breathe in and a release colour to breathe out.
Choose colours & press Start
Safe Place Visualisation
A short guided journey. Read slowly. Breathe as you go.
Press Begin when you’re ready. There’s no hurry.
These activities are grounding tools, not a substitute for professional support.
Book a session at Unlock — therapy available from July 2026.
In crisis: iCall 9152987821 · Vandrevala Foundation 1860-2662-345
In crisis: iCall 9152987821 · Vandrevala Foundation 1860-2662-345
