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Managing Cannabis-Induced Discomfort Through Breathing and Grounding Techniques
Feeling too high? Try this 2-minute breathing technique. Simple grounding steps help you feel steadier fast with what you already have at home.
Written by Sipho Sam
October 13th, 2025
If you're reading this because cannabis hit harder than expected, the next two minutes will help you feel steadier.
This guide walks you through immediate breathing techniques, grounding exercises that work from your couch, clear timelines for when effects ease, and specific guidance for helping someone else through an overwhelming experience.
This content is informational only and not medical advice. Consult a licensed professional with health concerns.
Table of Contents
What to Do Right Now If You're Too High
How Long Being Too High Lasts and Why It's Temporary
The Breathing Technique That Actually Works
5-Minute Grounding Techniques to Stop Racing Thoughts
How to Help Someone Who's Too High
Things People Swear By That Might Help
When to Get Help
Avoiding This Situation Next Time
You're Equipped to Handle This
What to Do Right Now If You're Too High
Grab some water and take a few small sips.
Find a comfortable place to sit or lie somewhere familiar and quiet.
Start box breathing by breathing in slowly for 4 counts, holding for 4, breathing out for 4, and holding for 4.
Repeat this pattern five times without stopping. After just two minutes of this breathing pattern, most people notice their thoughts feel less scattered.
If your face feels warm or your heart is racing, splash cool water or hold a cold can against your cheeks for 30 seconds.
Put on a show you've watched before or music you know well.
The familiar sound gives your mind something to follow without requiring much attention.
Open a window or dim the lights if your room feels stuffy or too bright. Small environment changes help more than you'd expect.
After 10-15 minutes, a light snack like crackers or fruit can help you feel more grounded.
Keep the snack simple and avoid anything too rich or heavy.
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How Long Being Too High Lasts and Why It's Temporary
If you smoked or vaped, the intense part typically eases within 2-4 hours.
Edibles last longer because they are processed differently, usually 4-8 hours or more.
You might feel foggy or tired the next day, but that fades as your body processes everything.
Carts deliver concentrated amounts fast so that a single hit can feel surprisingly strong.
Edibles take longer to kick in, which tricks people into taking more before the first amount fully hits.
When too much THC enters your system at once, you might experience racing thoughts, time feeling slower than usual, dry mouth, dizziness, or alternating between feeling too warm and too cool.
These are common experiences when someone consumes more than their comfort level, not signs that something is medically wrong.
Your body is processing the THC, and while it feels intense right now, it will pass.
The feeling peaks and then gradually decreases as time goes on.
The Breathing Technique That Actually Works
The 4-7-8 breathing method works within a few minutes.
Breathe through your nose for 4 counts, hold that breath for 7 counts, then exhale slowly through your mouth for 8 counts.
Repeat this pattern four times in a row.
After two minutes, pause and notice whether your thoughts feel less scattered.
If holding your breath feels uncomfortable, try simple paced breathing instead.
Breathe in for 5 seconds and out for 5 seconds, keeping the rhythm steady.
Count your breaths to six in one minute, naturally creating a calming rhythm.
Slowing your breath gives your mind a specific task to focus on instead of spiraling.
It's not magic, just a practical tool that works because it redirects your attention to something you can control.
You can repeat these breathing cycles as often as needed until you feel steadier.
Some people do three or four rounds, and others find that one round makes a difference.
Watch: How To Use Cannabis Flower
5-Minute Grounding Techniques to Stop Racing Thoughts
The 5-4-3-2-1 sensory scan pulls you back to the present moment.
Look around and name five things you can see right now.
Say them out loud or in your head: the lamp, the doorway, your phone, a pillow, the ceiling.
Now notice four things you can touch: the couch fabric, your shirt, the floor under your feet, and your hair.
Listen for three things you can hear: maybe a fan running, cars outside, someone in another room, your own breathing.
Identify two things you can smell: the room's scent, clothes, or food from earlier.
Finally, notice one thing you can taste, even if it's just the inside of your mouth.
This exercise takes about five minutes and works because it grounds you in your immediate surroundings instead of letting your mind race ahead.
Progressive muscle relaxation gives your body something to do while your mind settles.
Start with your toes, tense them for three seconds, then release completely.
Move up to your calves, thighs, and stomach, working up to your forehead.
The pattern of tension and release helps you notice where you're holding tightness.
A cold water reset works when you need a quick shift in focus.
Splash cold water on your face for 30 seconds, or hold a cold drink can against your wrists or neck.
The temperature change shifts your focus immediately.
If you feel steady enough and moving sounds appealing, try a gentle two-minute walk around your space or some easy stretching.
Fresh air from an open window or a quick step outside can help, but only if you feel safe and comfortable doing so.
How to Help Someone Who's Too High
Stay calm even if they seem panicked. Your steady presence matters more than any specific words.
Say clearly: "This will pass, let's breathe together."
Move them to a quiet, comfortable space away from noise and crowds. Keep the room a little cooler than usual and dim bright lights.
Put water within easy reach and encourage small sips every few minutes.
Sit next to them and mirror the 4-7-8 breathing pattern together.
Breathe in for 4, hold for 7, out for 8, and do it at the same time they do.
Having someone breathe with them feels more supportive than just telling them to breathe.
Check in every five to ten minutes with simple questions like "How are you feeling now?" or "Is there anything you need?"
Don't hover or ask too many questions; provide reassurance and space.
Put on familiar, low-stakes entertainment: a sitcom they've seen, calm music, or even a nature documentary.
Avoid caffeine and alcohol, which can make things more intense.
Don't use a "tough love" approach or tell them they're overreacting. Speak slowly and keep your body language relaxed.
Sitting at their level instead of standing over them helps them feel less overwhelmed. This kind of support makes people feel significantly better within 30-60 minutes.
Things People Swear By That Might Help
Some people find CBD products help them feel more balanced, but results vary widely.
CBD might ease the intensity for some users, while others report it doesn't make much difference or occasionally intensifies certain effects.
It's worth trying if you have some available, but it's not a guaranteed solution.
Black pepper is a folk remedy that many cannabis users mention.
The idea is that sniffing crushed peppercorns or chewing a few can help because of the terpenes they contain.
Some people say it works for them, others notice no change.
Citrus follows a similar pattern: smelling lemon peel or eating an orange helps certain people but not everyone.
The theory involves terpene interactions, but the results are inconsistent enough that you shouldn't count on it.
These are all optional extras, not requirements.
The breathing techniques and grounding exercises remain your primary tools because they work for most people and require nothing special.
These folk remedies are good to try if you have them nearby, but don't stress if you don't.
When to Get Help
Most uncomfortable experiences pass with time and the techniques covered here.
If you're experiencing something that genuinely concerns you or seems significantly different from typical effects, it's always appropriate to seek help from a professional.
These situations are uncommon, but trusting your instincts when you need support is smart.
Avoiding This Situation Next Time
Start with smaller amounts when trying something new or returning after a break.
Beginning with 5mg or less for edibles gives you room to adjust upward if needed.
Wait at least two hours before eating more of an edible meal.
The delayed onset tricks people into consuming more before the first amount fully kicks in.
Carts deliver concentrated amounts in single hits, so even experienced users can overshoot if they're not careful.
Taking smaller, more controlled hits lets you gauge the effects before consuming more.
Products from regulated sources provide clear labeling about THC content, which helps you make informed choices.
Mystery amounts from unregulated sources leave you guessing, which increases the chance of taking more than intended.
Mood's clearly labeled gummies make it straightforward to control your portions and find your comfort zone.
Their temperature-controlled vapes let you take smaller, more measured hits instead of guessing.
Their lower-dose options offer gentler starting points that make staying within a comfortable range easier.
When you know exactly what you're consuming, you can make choices that match your experience level and preferences.
Understanding how hemp-derived THC products work legally also helps you make informed decisions about what you're buying.
You're Equipped to Handle This
You now have a complete toolkit: fast breathing techniques, grounding exercises for scattered thoughts, and clear timelines so you know what to expect.
The 4-7-8 breathing pattern, the 5-4-3-2-1 sensory scan, and the helper scripts all work because they're simple, require nothing special, and focus your attention on something manageable.
These techniques become more effective with familiarity, so even if this experience felt overwhelming, you'll handle future situations more confidently.
Both managing and preventing intense experiences get easier as you learn what works for your body and preferences.
