5-4-3-2-1 grounding: a guided version to tap through

The 5-4-3-2-1 grounding technique, guided one step at a time: 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste. Free, in your browser.

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Demo — Feeling like it's all too much? Try Reset Buddy's free 90-second guided reset: breathe with the orb, then one calm, hands-on activity.
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Voucher Redeem — Site / Voucher Redeem on Reset Buddy. Reset Buddy gives you short guided resets for overwhelm and overthinking: tap.
Email Prefs — Site / Email Prefs on Reset Buddy. Reset Buddy gives you short guided resets for overwhelm and overthinking: tap.
Keep — Site / Keep on Reset Buddy. Reset Buddy gives you short guided resets for overwhelm and overthinking: tap.
Perks — Site / Perks on Reset Buddy. Reset Buddy gives you short guided resets for overwhelm and overthinking: tap.
Landing — Tap how you feel and get a 2 to 5 minute reset: guided breathing, body and senses resets, creative resets, sleep stories and calm sounds. Free trial.
Science — The published research behind every reset, graded by strength of evidence, and what we won't claim.
Privacy — Reset Buddy's privacy policy, terms of use and support: how we protect your information, how the free trial and billing work, and how to reach us.
Terms — Reset Buddy's privacy policy, terms of use and support: how we protect your information, how the free trial and billing work, and how to reach us.
Support — Reset Buddy's privacy policy, terms of use and support: how we protect your information, how the free trial and billing work, and how to reach us.
Kit — Six two-minute resets for anxious and overwhelmed moments on one pocket card. Free to download from Reset Buddy.
Reset3pm — Hit a wall at 3pm? Get Reset Buddy's free 3pm Reset card: three short resets for the afternoon slump, plus a weekly email with one calm tip.
Reset3pm Thanks — Hit a wall at 3pm? Get Reset Buddy's free 3pm Reset card: three short resets for the afternoon slump, plus a weekly email with one calm tip.
Letter Unsubscribe — Hit a wall at 3pm? Get Reset Buddy's free 3pm Reset card: three short resets for the afternoon slump, plus a weekly email with one calm tip.
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Creator Join — Share your real story about the moment it all gets too much, and earn from every subscriber who joins through your link.
Partners — Give the people you support a reset for the moments in between sessions. Your clients get a longer free trial with your link, and you earn when they subscribe.
Partner Join — Join the free Reset Buddy partner programme in a minute and give the people you support a reset for the moments between sessions.
About — Why Amanda Perry, author of From Burnout to Breakthrough, built Reset Buddy: short guided resets for the moment a feeling throws you off.
Tools — Free guided tools for stressful moments: physiological sigh, box breathing, a feelings wheel and a 5-minute nervous system reset.
Physiological Sigh — How to do the physiological sigh: two breaths in through the nose, then one long breath out. Try it now with a free guided breathing timer.
Box Breathing — A free box breathing timer: breathe in for 4, hold for 4, out for 4, hold for 4. Choose 1, 2 or 5 minutes and follow the guide.
Feelings Wheel — Use this free interactive feelings wheel to name what you feel, then get a short guided reset matched to that exact feeling.
Nervous System Reset — A simple 5-minute nervous system reset you can do right now: a longer out-breath, grounding and one small step. Free guided tools inside.
Too Much At Once — When everything feels too much at once, start with one slow breath and one small step. Try Reset Buddy's free 90-second guided reset.
Overwhelmed At Work — Overwhelmed at work? A 90-second reset for between meetings, after a hard call or before your inbox, plus simple steps to get back to steady.
Right Now Gap — Site / Right Now Gap on Reset Buddy. Reset Buddy gives you short guided resets for overwhelm and overthinking: tap.
Breath Prayers — Short Scripture breath prayers to pray as you breathe in and out, with a calm guide that paces each line. Faith-optional Reset Buddy resets.
Cant Switch Off — When your mind won't stop at bedtime: a gentle 3-minute wind-down with slow breathing, a brown noise toggle and one line to write down. Try it here.
Grounding54321 — The 5-4-3-2-1 grounding technique, guided one step at a time: 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste. Free, in your browser.
Brown Noise — Play brown, pink or white noise free in your browser, with a fade-out timer. A calm background for winding down, focusing or blocking out noise.
Noise Colours — What white, pink and brown noise sound like, how they differ, and what the research does and doesn't show. Listen to all three free.
South Africa — Reset Buddy is a wellbeing app made by a South African founder, with short guided resets for stress and overwhelm, plus local crisis lines like SADAG one tap away.
For Practitioners — For coaches, therapists and OTs: a simple wellbeing tool clients can use between sessions, with a free printable handout. Not a treatment.
Best Apps Overthinking — A plain comparison of apps people use when their mind won't stop, including Reset Buddy, Calm, Headspace, Finch and Insight Timer. What each is good for.
Headspace Alternative — Looking for a Headspace alternative? Reset Buddy is built for the hard moment itself: tap how you feel and get a 1 to 5 minute reset. Free trial.
Mission — Mission on Reset Buddy. Reset Buddy gives you short guided resets for overwhelm and overthinking: tap.