90-Second Breathing Reset
Inhale through your nose for four counts, hold for two, and exhale for six. Repeat five rounds. The extended exhale signals safety to your brain and slows your heart rate. For more grounding, rest your hand on your chest or abdomen as you breathe.
- Try square breathing: inhale, hold, exhale, and pause for four counts each.
- If you re overwhelmed, exhale with a soft sigh or play music that stimulates the vagus nerve for faster calm.
Journal Your Top Three Wins
A quick gratitude prompt counteracts negativity bias. Write down three wins from the last 24 hourssmall victories count. Try a digital note, sticky pad, or voice memo if time is tight.
- Celebrate effort, not only outcomes (I made my bed, I sent that tough email).
- Repeat this after any big stressor to shift your focus to progress.
Stress Reset Checklist
Pair breathwork with a glass of water, step outdoors for fresh air, and mute notifications for five minutes to finish the reset strong. If you re working late, wash your face or splash cold water to help reboot your mind.
"Design your routines so they feel easy on your calmest and busiest days."