Focus
Two Things You Can Smell
Two things you can smell is the scent step of 5-4-3-2-1—mild olfactory cues that engage calming pathways without overpowering sensitive airways.
Two things you can smell is the olfactory step of 5-4-3-2-1 grounding—noticing two scents such as soap, coffee, citrus peel, or outdoor air—to engage memory-linked calming pathways. Keep scents mild; strong essential oils can irritate airways or trigger headaches.
Skip this step if migraines or chemical sensitivity flare. A pocket balm or tea bag can supply a portable smell cue.
Common questions
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Can you skip smell if nothing is noticeable?
Yes—substitute two faint scents you can imagine lightly or move to taste early. Forced strong oils are not required; comfort and airway safety come first.
Related terms
Put Two Things You Can Smell into practice
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