When we are in hypoarousal, our system begins to shut down. We might feel numb, disconnected, or start to dissociate.
One of the best ways to support yourself in this state is to gently stimulate your senses and bring awareness back into your body.
The 5-4-3-2-1 Grounding Exercise
A simple grounding exercise you can try is looking around the room and noticing:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
I like to pair this with deep belly breathing. Long, slow breaths help me feel more connected to my body, and then I move through the grounding exercise above.
Other Ideas to Decrease Hypoarousal
The idea is to stimulate all the senses and get back into your body. Here are some other things you can try:
- Movement like dancing
- Rocking motion
- Eating crunchy food
- Smelling strong smells
If hypoarousal is something you experience, I’d love to know — what helps you feel more alive and connected when you shut down?
Love, Jen 🪷
References:
Ogden, P. (2009). Modulation, mindfulness, and movement in the treatment of trauma-related depression.
Siegel, D. (1999). The developing mind. New York: Guilford.
Give Yourself 5 Days of Real Self-Care
The 5-Day Self-Care Programme is a practical, heart-centred programme designed to help you slow down, reconnect with yourself, and rebuild the habits that truly nourish you — body, mind, and spirit. You deserve to feel restored.