Five-Finger Breathing Technique

The Five-Finger Breathing Technique is a simple yet powerful tool to help regulate the nervous system and create a sense of physical and emotional safety. It combines touch, slow breathing, and mindful attention — making it especially supportive for highly sensitive individuals (HSP), ADHD/ADD, and people on the autism spectrum.

How it works:

Hold one hand open and use the index finger of the other hand to slowly trace along each finger.

• Trace up a finger while breathing in slowly and evenly.

• Trace down the finger while exhaling fully and gently.

Continue finger by finger until all five are completed.

Why it helps:

• Nervous System Regulation: Slow, conscious breathing activates the parasympathetic nervous system, helping the body shift from alertness or overwhelm into calm and grounded presence.
• Sensory Grounding: The tactile feedback of tracing the hand offers a clear anchor for the mind — particularly helpful for sensory overload, emotional flooding, or dissociation.
• Support for ADHD/ADD: The multisensory structure (movement + touch + breath + focus) helps train attention, supports self-regulation and reduces impulsive reactivity.
• Support for HSP & Autism: The predictable rhythm and physical anchoring offer a safe, soothing routine when overstimulated, anxious, or overwhelmed by sensory input or emotions.
• Accessible Anywhere: No tools needed; discreet and effective at home, at work, in public, or before stressful situations.

A few rounds are often enough to calm the mind, soften the body, and restore inner balance.

(the video is in German but you get it)