Your nervous system doesn’t need hours of meditation to reset – sometimes a few minutes is enough. Stress shows up fast, so it helps to have tools that bring you back to calm just as quickly. The practices below all work in under five minutes, whether you’re at work, heading into a tough conversation, or simply feeling like life is a little “too much.”

1. The Box Breath Reset

When to use it: Before sending that stressful email or walking into a meeting.

Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat a few rounds. Imagine drawing a square in your mind. This simple breath pattern signals safety to your body in about two minutes.

2. Shake It Off (Literally)

When to use it: After a heated argument or a long day staring at screens.

Stand up, shake your arms, bounce your knees, or wiggle your whole body for 30 seconds. It feels silly — and that’s the point. Movement discharges stress energy and makes space for calm.

3. Cold Splash Reset

When to use it: If you’re spiraling in anxious thoughts or need to ground quickly.

Splash your face with cold water or hold something chilled against your cheeks. This activates your vagus nerve — a direct line to calming your nervous system.

4. 5-4-3-2-1 Senses Check

When to use it: Anytime you’re stuck in your head and need to come back to now.

Look around and notice:

• 5 things you see
• 4 things you hear
• 3 things you feel
• 2 things you smell
• 1 thing you taste

This pulls you out of overthinking and anchors you in the present moment.

5. Self-Talk That Soothes

When to use it: Anytime you catch yourself thinking “I can’t handle this.”

Place your hand on your chest, take a breath, and repeat something simple:“I’m safe. I’m okay. I can take the next step.”

Your nervous system listens when you reassure it with your own voice.

Quick Calm in Real Life

Carry these quick nervous system resets in your back pocket. The next time your heart races, your mind spins, or you feel disconnected, pick one and try it.

Centering doesn’t need to take hours – just a moment of remembering that you can. Even a few minutes of care can reset your system and shift the way the whole day feels.

Try this today: Set a reminder on your phone for a 2-minute reset break. Even one intentional pause can change the tone of your whole day.