The 5 minute Nervous System Reset - that you will actually use
Feel overwhelmed? Try this gentle 5‑minute nervous‑system reset: breath, shake, stretch, and stillness—with a short prayer/affirmation. No equipment, just relief.
When panic whispers “you don’t have time,” that’s your cue for a tiny practice that gives time back. Five minutes is enough to downshift your body from high‑alert to I can do this.
What’s happening in your body
Stress floods us with signals to fight, flee, or freeze. Quick, rhythmic breath + simple movement tells your nervous system: “We’re safe now.”
The 5‑Minute Reset (follow along)
60‑second Breath — Inhale through the nose for 3 seconds while also drawing your shoulders up to your ears. Hold for 2 seconds, exhale through the mouth for 4 seconds, Releasing your shoulders on exhale. Repeat.
60‑second Shake — From feet to hands, gently shake. Lips loose, jaw soft, micro‑bounce through knees.
90‑second Melt — Place a rolled towel under mid‑back; arms open like a goalpost; slow breaths. If that’s uncomfortable, lie on your side in a fetal curl and breathe into your back ribs.
60‑second Stretch — Neck circles (small), side bend each way, calf stretch against a wall or step.
60‑second Stillness — One hand on heart, one on belly. Whisper: I am here. I am safe. God (insert your own name for God, here) is near.
Modifications
Seated: Do the whole sequence in a chair.
Public spaces: Swap the towel move for 10 slow breaths with soft eyes. Wiggle your toes in your shoes. Take 3 deep belly filled breaths and relax your jaw.
Pain‑sensitive days: Minimize shaking and emphasize deep breath + stillness. Imagine the pain leaving your feet through the ground, as if you are a rooted tree.
After‑care
Sip mineral water, coconut water, or your homemade electrolyte mix. Take a 90‑second sun break. Jot one sentence: After this reset, I notice…
Faith‑friendly reflection
“Peace I leave with you; my peace I give to you.”
Let the exhale be a tiny practice of receiving peace.