Grounding Hub
Immediate access to gentle, guided techniques that bring you back to centre. Choose a quick reset like 5‑4‑3‑2‑1 or a deeper practice like Body Awareness or Earth Connection. Visual, practical, and made for real‑life moments.
Find Your Ground, Fast
The Grounding Hub collects our most helpful techniques in one place. Start a 30‑second reset or settle into a longer, steadying practice — it’s all guided and simple to follow.
Emergency Shortcuts
- Instant Grounding — 30s reality check and breath
- Panic Anchor — 2m step‑by‑step de‑escalation
Gentle Guidance
Clear on‑screen steps, soft visual cues, and progress indicators help you stay present — no extra decisions needed while you settle.
Grounding Techniques
Pick what you need now — short resets or deeper grounding.
Instant Grounding
Emergency reality check with breath and present‑moment cues.
Panic Anchor
Step‑by‑step guidance to interrupt spirals and steady your breath.
5‑4‑3‑2‑1
Engage sight, touch, hearing, smell, and taste to return to now.
Body Awareness
Simple scan from head to toe to reconnect with physical presence.
Earth Connection
Visualize roots and draw up the Earth’s calm, grounding energy.
Breathing Anchor
Use natural breath as your steady anchor to the present moment.
Color Visualization
Soothing light flowing through the body for gentle grounding.
Sound Grounding
Notice nearest and farthest sounds and the quiet between.
Temperature Grounding
Warmth and coolness awareness to stabilise attention.
Movement Grounding
Small, mindful movements to inhabit your body safely.
Affirmation Grounding
Kind sentences like “I am safe, grounded, and present.”
Progressive Muscle
Gently tense and release to feel the shift into relaxation.
How to Use the Grounding Hub
Four calm steps — most sessions are 2–10 minutes.
1) Choose
Select a technique that fits how you feel right now.
2) Follow
Read the step on screen and let the visual cues guide you.
3) Pause/Resume
Use the controls anytime — go at your own pace.
4) Finish
Notice the difference. Return to your day when ready.
Helpful Tips
Small adjustments can make grounding easier.
Environment
Sit or stand safely. If possible, place both feet on the floor.
Short + Often
A 30‑second reset can help. Repeat as needed through the day.
Gentle Attitude
There’s no “perfect.” Kind attention is enough.
Notes
Jot a brief note in your history to spot what helps most.
Grounding Hub FAQ
How long are sessions?
From 30 seconds (Instant Grounding) to ~15 minutes (Progressive Muscle).
Is audio required?
No. Guidance is visual and text‑based so you can use it anywhere.
Does it work offline?
Yes. All guidance works offline on iOS.
Will this stop a panic attack?
Many people find Panic Anchor helpful. If symptoms persist or worsen, seek professional support.
Try the Grounding Hub
Open HzPro, pick a technique, and take one steady breath.
Download on the App Store