Anxiety can feel overwhelming, whether you're an adult or a child. In this vlog, Dr. Jud Brewer, a renowned psychiatrist and author of Unwinding Anxiety, shares a powerful grounding technique, Five Finger Breathing, that helps interrupt anxious thoughts and restore calm. This technique works for both adults and children alike, offering a simple yet effective way to manage anxiety in moments of panic or worry.
Understanding Anxiety and Its Effects
Anxiety isn’t just an emotional experience—it has physiological effects too. When our bodies are flooded with anxiety, our prefrontal cortex (the part of the brain responsible for decision-making and rational thinking) goes offline. This leads to unthinking behavior and poor decision-making.
In moments of panic, it’s easy to act irrationally, whether you’re reacting to external stressors or internal thoughts. This is where grounding techniques come in—they help bring you back to the present moment and regain control of your thoughts and body.
The Power of Five Finger Breathing
One effective and science-backed technique that can help is called Five Finger Breathing. It’s simple to do, and both adults and kids can use it to calm down in moments of heightened anxiety. The beauty of this practice is that it engages both the mind and body, making it an excellent tool for interrupting anxious thought spirals.
Here's How It Works:
- Place your index finger at the base of your pinky finger.
- As you breathe in, trace up the outside of your pinky finger while focusing on your breath.
- At the top of the breath, pause for a moment.
- As you exhale, trace down the inside of your pinky.
- Repeat this process with the rest of your fingers:
- Ring finger: Breathe in, trace up; breathe out, trace down.
- Middle finger: Breathe in, trace up; breathe out, trace down.
- Index finger: Breathe in, trace up; breathe out, trace down.
- Thumb: Breathe in, trace up; breathe out, trace down.
You can do this for five breaths (one for each finger), or you can repeat the cycle for 10 breaths, if you prefer.
Why Does It Work?
This technique is effective because it uses your working memory, which is the part of your brain responsible for processing information. When you focus on four things at once—your breathing, the physical sensation of your hands, and the act of tracing each finger—you clear out the excess information in your working memory, which reduces the overwhelming feelings caused by anxiety. This shift allows you to calm down, re-center yourself, and regain control of your emotions.
When you are able to bring your body into a calm state, it’s easier to separate anxious thoughts from physical sensations. This mismatch helps you see anxious thoughts as just thoughts—not facts—and prevents them from spiraling out of control.
Teaching Kids and Adults to Use Five Finger Breathing
The best part of this technique is that it’s accessible to both children and adults. By teaching kids how to use Five Finger Breathing, you can empower them to take control of their anxiety and develop coping skills. When parents or adults feel anxious, they can teach their kids to remind them to use this technique, helping both parties stay grounded together.
Bottom Line:
Five Finger Breathing is an easy, science-based way to manage anxiety in any situation. Whether you’re an adult trying to calm yourself down or a parent helping your child regulate their emotions, this technique offers a practical, effective solution for moments of panic or anxiety.