Svitlana Chechel | Trauma Therapist |📍Ontario, Canada on Instagram: "A Grounding Technique for Flashbacks 👇 When a flashback pulls you into the past, try this simple regulating technique: 1.Pause and Breathe Take a deep breath in for 4 seconds, hold for 4 seconds, and exhale for 6 seconds. Repeat this 3–5 times to calm your nervous system. 2.Engage Your Senses Use the 5-4-3-2-1 method to anchor yourself in the present moment: 5 things you can see 4 things you can touch 3 things you can hear 2