Why do I need to keep my head still while scanning?

Keeping your head still while moving your eyes slowly mimics the natural orienting response animals use to scan for safety. This specific pattern signals to your brain that you are assessing your environment for safety, which calms the nervous system.

How is this different from regular grounding techniques?

The slow eye movement while keeping the head still is key - it specifically activates the orienting response in your nervous system. Regular grounding uses the 5 senses but misses this crucial neurological component.

Can this help with panic attacks?

Yes, this technique is particularly effective for panic attacks. The slow scanning and naming engages your thinking brain (neocortex) which helps override the panic response. Many people find it stops panic within 2-3 minutes.

What if I can't think of things for each sense?

That's okay - the effort of looking and trying engages your brain in the right way. You can repeat objects you've already named, or focus more on the senses that are easiest for you.

Quick Answer

The Orienting Response is a trauma-grounding technique from Somatic Experiencing therapy. Slowly scan your environment with your eyes while keeping your head still, then name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. This activates your rational brain to override the fight/flight response and signals safety to your nervous system.

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Orienting Response (Trauma Grounding)

A grounding technique that uses slow environmental scanning to calm the nervous system and bring you back to safety

Level: beginner⚡ Works in: 1-3 minutes for calming effects🕐 5 min

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When to Use Orienting Response (Trauma Grounding)

✓During panic attacks or acute anxiety
✓When feeling dissociated or "not present"
✓Trauma flashbacks or triggers
✓Before or after stressful situations
✓When feeling overwhelmed
✓Grounding after nightmares

Benefits

●Interrupts panic and fight/flight/freeze response
●Grounds you in the present moment
●Signals safety to your nervous system
●Activates neocortex over emotional brain
●Reduces dissociation
●Can stop panic attacks
●Helps process trauma responses
●Works anywhere, anytime

Instructions

1Sit or stand in a comfortable position
2Keep your head still and slowly move only your eyes
3Look around the room very slowly, taking in details
4Name 5 things you can see (colors, shapes, objects)
5Notice their textures, colors, and positions
6Name 4 things you can touch around you
7Name 3 things you can hear
8Name 2 things you can smell
9Name 1 thing you can taste
10Notice how your body feels more grounded and present

Tips for Best Results

💡Move your eyes SLOWLY - the slowness is key
💡Keep your head still while scanning with eyes
💡Actually name what you see out loud or silently
💡Focus on NEUTRAL or PLEASANT objects
💡Take your time with each sense
💡Notice if your breathing naturally deepens
💡Feel your feet on the floor for added grounding
💡Practice when calm so it becomes automatic during stress

Real-Time Visual Guidance

Real-time guidance through each step of this practice

rest

focus

The Science Behind This Practice

Developed by Dr. Peter Levine as part of Somatic Experiencing therapy, the Orienting Response activates the neocortex (rational brain) to override the limbic system (emotional brain) activation. When we slowly scan our environment and name safe, neutral objects, we signal to the nervous system that we are not in danger. This interrupts the freeze/flight/fight response and brings us back to the present moment. Research shows this technique is particularly effective for trauma survivors and those experiencing panic or dissociation.

Research Evidence:

Somatic Experiencing techniques reduce PTSD symptoms significantly

Journal of Traumatic Stress, 2017

Orienting response activates ventral vagal system and promotes calm

Porges Polyvagal Theory Research, 2018

Environmental scanning reduces amygdala hyperactivation in trauma survivors

Neuroscience & Biobehavioral Reviews, 2019

Important Safety Information

⚠️If you have severe trauma, work with a trained therapist
⚠️Stop if you feel more distressed or dissociated
⚠️This complements but does not replace trauma therapy
⚠️If dissociation worsens, focus only on the sense of touch

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