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.

Respuesta Rápida

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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Respuesta de Orientación (Anclaje de Trauma)

Una técnica de anclaje que usa el escaneo lento del entorno para calmar el sistema nervioso y traerte de vuelta a la seguridad

Nivel: beginner⚡ Funciona en: 1-3 minutes for calming effects🕐 5 min

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Cuándo Usar Respuesta de Orientación (Anclaje de Trauma)

✓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

Beneficios

●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

Instrucciones

1Siéntate o párate en una posición cómoda
2Mantén la cabeza quieta y mueve solo los ojos lentamente
3Mira alrededor de la habitación muy lentamente, observando detalles
4Nombra 5 cosas que puedas ver (colores, formas, objetos)
5Nota sus texturas, colores y posiciones
6Nombra 4 cosas que puedas tocar a tu alrededor
7Nombra 3 cosas que puedas escuchar
8Nombra 2 cosas que puedas oler
9Nombra 1 cosa que puedas saborear
10Nota cómo tu cuerpo se siente más anclado y presente

Consejos para Mejores Resultados

💡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

Guía Visual en Tiempo Real

Guía en tiempo real a través de cada paso de esta práctica

rest

focus

La Ciencia Detrás de Esta Práctica

Desarrollada por el Dr. Peter Levine como parte de la terapia de Experiencia Somática, la Respuesta de Orientación activa la neocorteza (cerebro racional) para anular la activación del sistema límbico (cerebro emocional). Cuando escaneamos lentamente nuestro entorno y nombramos objetos seguros y neutrales, señalamos al sistema nervioso que no estamos en peligro. Esto interrumpe la respuesta de congelación/huida/lucha y nos trae de vuelta al momento presente. La investigación muestra que esta técnica es particularmente efectiva para sobrevivientes de trauma y aquellos que experimentan pánico o disociación.

Evidencia de Investigación:

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

Información Importante de Seguridad

⚠️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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