The 4 Elements exercise is a grounding technique for quickly reducing stress, panic, or anxiety by working with bodily sensations. It is based on a sequential concentration on the four elements (Earth, Water, Air, Fire), which helps to switch the brain from a panicked state to reality.

👣Step-by-step technique "4 elements":

🌍1. Earth (Grounding/Support): Sit straight, place both feet on the floor. Feel the strong support, stability, body contact with the chair and the floor. You can additionally alternately tense and relax the muscles of the legs.

💧2. Water (Hydration): Focus on the saliva in your mouth. Imagine a lemon or something tasty to cause salivation. During stress, your mouth becomes dry, and hydration signals the brain that the danger has passed. You can take a few small sips of water.

🌬️3. Air (Breathing): Pay attention to your breathing. Take a slow breath in through your nose, hold for 2 seconds, and then slowly exhale. The “4 Elements” exercise is often supplemented with deep breathing to relieve tremors, for example, the “Pump” exercise - raise and sharply lower your shoulders.

🔥4. Fire (Visualization/Attention): Find 3-5 objects around you, for example, blue, and name them. You can mention a place or person that gives you a feeling of warmth and security.