The 5-4-3-2-1 Sensory Scan

This is a quick reset tool you can use mid-competition, between plays, or before a performance to lower overwhelming arousal and regain control.

It helps to shift focus from internal chaos to external clarity:

1. 5 things you can see – Look around and name five things. It could be your teammates, the field lines, the ball, the ref’s jersey, or even the scoreboard.

2. 4 things you can feel – Notice four sensations: the ball in your hands, your feet in your shoes, your jersey against your skin, or the breeze on your face.

3. 3 things you can hear – Tune in: crowd noise, a coach’s voice, your breathing, or a whistle.

4. 2 things you can smell – This might be the grass, your gear, or even sweat.

5. 1 thing you can taste – Could be gum, water, or just noticing the neutral taste in your mouth.

Why It Works:

The 5-4-3-2-1 method re-engages your logical brain by stimulating your senses and pulling your attention away from spiralling thoughts.

It tells your nervous system: “I’m safe. I’m here. I can respond.”

Coaching Tip:

Teach this during training when the stakes are low so it becomes second nature under pressure.

Use it as a timeout routine or between sets/reps in emotionally demanding drills.

Some athletes also shorten it into a fast 3-2-1 scan mid-game when time is tight.

3-2-1 Sensory Reset (Quick Version)

This is a streamlined version of the 5-4-3-2-1 grounding technique.

It's perfect for in-game use when things feel like they’re spiralling:

1. 3 things you can see – Glance at three things around you (teammate, sideline, scoreboard).

2. 2 things you can feel – Notice your grip, your feet, your breath, or sweat.

3. 1 breath – Take one deep, controlled inhale and long exhale.