5-4-3-2-1 Grounding Technique for Kids

A simple and powerful tool to help children calm down using their five senses. Learn how to guide them through this sensory exercise — and download a free printable poster to use at home, in school, or in therapy settings.

What is the 5-4-3-2-1 Technique?

The 5-4-3-2-1 Grounding Technique is a mindfulness strategy that helps kids reconnect with the present using their five senses. It’s ideal for emotional regulation, managing anxiety, and building focus.

• 5 things you can see – Look around and name five objects.
• 4 things you can feel – Notice four textures with your hands or body.
• 3 things you can hear – Identify three different sounds around you.
• 2 things you can smell – Take a deep breath and notice two scents.
• 1 thing you can taste – Think of something you can taste or ate recently.

Why is it helpful for kids?

This technique supports children in moments of emotional overload, anxiety, or stress. It’s non-verbal, non-judgmental, and fully based on body awareness — perfect for neurodivergent children or anyone needing a break from overwhelming thoughts.

Download the Free Poster

Our illustrated poster is designed to be simple, calming, and child-friendly. It’s ideal for visual learners and can be printed for any space.

Download the Free Poster PDF

How to Introduce the Technique

- Explore the poster together in a calm moment
- Turn it into a game using real-life sensory items
- Practice slowly and regularly so it becomes familiar
- Allow personalization: favourite things to see, hear, or feel

“When children learn how to calm themselves, they also learn how to trust themselves.”

More Visual Tools for Emotional Support

Speakable offers free resources and printable posters to support emotional literacy, communication, and regulation. Explore our full blog here and download tools for your calm-down corner or therapy room.