Daily Reset

Practice: Place one hand over your heart, one on your belly.

Close your eyes.

Inhale slowly through your nose, exhale through your mouth.

Repeat for 1 minute.

Feel your body rise and fall. Say to yourself: “I am here. I am safe.”

Practice: Inhale deeply… then let out an exaggerated sigh.

Mouth open, shoulders drop. Repeat 3–5 times.

This mimics your body’s natural reset signal and helps discharge built-up tension.

Practice: Inhale for 4… Hold for 4… Exhale for 4… Hold for 4.

Repeat for 4 rounds.

Feel your breath stack into structure—square, steady, grounded.

This is powerful for stress, overwhelm, or feeling scattered.

Practice: Cross your arms over your chest, like giving yourself a hug.

Gently tap your hands alternately on each shoulder or upper arm.

Tap slowly, rhythmically, for 30–60 seconds.

This bilateral stimulation helps calm the amygdala and soothe emotional intensity.

Practice: Splash cool water on your face or place something cold (like a chilled cloth or drink) against the back of your neck.

Take one slow breath as you feel the sensation.

This activates the dive reflex and signals your body to downshift from stress.

Practice: Close your eyes. Inhale deeply, then hum as you exhale.

Let the vibration rise from your chest and feel it in your throat and face.

Repeat 3 times.

This activates the vagus nerve and shifts your body into parasympathetic (rest & digest) mode.

Practice: Wherever you are, pause. Slowly turn your head to look around the room.

– Let your eyes land on objects, textures, or light.

– Name 3 things you see that bring you a sense of calm or familiarity.

– Exhale slowly as you take them in.

This gently tells your nervous system, “We are here. We are safe now.”