If you are a Highly Sensitive Person (HSP), you are often overstimulated and overwhelmed by your sensitivity to the world around you. The speed of daily life, the constant stimuli, along with pressures of social expectations can quickly become too much. So, how can an HSP maintain balance and stability in a world that often feels too fast, too loud, and too much of everything? One way is an easy exercise I created that I call "The Slowdown 5." This simple but powerful tool helps you to slow down, become more present, and regain control over your chaotic sensory input.
What is the Slowdown 5?
The ‘Slowdown 5’ helps you to slow down your mind through just noticing five of the many stimuli you're experiencing in a calm, measured way. It's a simple practice of noticing a particular aspect of your immediate experience and focusing on it for a number of breaths.
How to Practice the Slowdown 5
Step 1
Start by noticing one thing in your current experience. This could be a physical sensation, a sound, or anything else that you can perceive. For example, you might notice the feeling of humidity on your skin. Just be aware of this sensation for one full breath—inhale and exhale.
Step 2
Next, become aware of a second element in your experience. It could be another physical sensation, such as the temperature of the air on your skin. Notice this for two full breath cycles—inhale and exhale, and once more, inhale and exhale.
Step 3
Shift your attention to a third aspect of your experience. This might be something visual, like the grey-blue cloudy light coming through the window. Notice this for three full breaths—inhaling and exhaling.
Step 4: Notice a Fourth Thing
Move your attention to a fourth element in your experience. This could be an auditory sensation, such as the sounds of birds chirping outside your window. Be aware of this sound for four full breath cycles.
Step 5: Notice a Fifth Thing
Finally, focus on a fifth aspect of your present experience. This could be a physical sensation in your body, such as the feeling of tightness in your neck and shoulders. Let your awareness stay there for five full breath cycles—inhale and exhale, then repeat four more times.
Final Thoughts
The Slowdown 5 is a simple, effective technique to help anyone, especially HSPs, navigate their highly sensitive nature. By consciously directing your attention to different aspects of your immediate experience and focusing on them for a few breaths, you can slow down your mind, reduce overwhelm, and become more present. This practice can be done anywhere, anytime, and it doesn't require any special equipment or preparation. So, the next time you feel overwhelmed or overstimulated, try the Slowdown 5. It could be the calming practice you need to slow down your experience of the world's intensity.