5-Minute Nervous System Reset

Rooted in Polyvagal Theory + somatic science.

Works WITH your nervous system instead of fighting it. 5 minutes. Anywhere.

Start your reset by watching the video below.

I’m glad you’re here.

If you’re feeling overwhelmed, anxious, or disconnected…
this is a place to begin.

You don’t need a long routine or perfect conditions.

Just a few minutes…
and a willingness to pause.

This practice is designed to gently guide your body out of stress and back toward a sense of safety.

Your 5 minute reset

This guided practice will walk you through the steps of the reset at a slow, accessible pace designed to teach you. Due to this format, the full-length version of the meditation is closer to 12-minutes in totality. If you have more time, I recommend listening to this version. However, if you are short on time, the 5-minute reset practice looks the same, just with shorter pauses between prompts.

Once you know the practice, you will be able to utilize it on your own whenever you need a moment — whether that be 2 minutes or 15. The beauty of this practice is it can be adapted to fit your individual needs.

 

  • Step 1: Arrive

    Pause.
    Take a slow breath in… and a longer breath out.

    Feel your feet on the ground.
    Notice where your body is supported.

  • Step 2: Orient

    Look around your space and name:

    3 things you can see

    2 things you can hear

    1 thing you can feel

    Let your eyes land on something neutral or pleasant.

  • Step 3: Ground

    Press your feet gently into the floor.
    Let your shoulders drop.

    Place a hand on your chest or stomach if that feels supportive.

  • Step 4: Breathe

    Inhale through your nose…
    Exhale slowly through your mouth.

    Let your exhale be slightly longer than your inhale.

  • Reminder:

    You don’t need to feel completely calm.
    Even a small shift is enough.

Learn more

This downloadable PDF guide summaries the welcome video and provides a detailed description of the 5-minute reset practice that you can use anywhere, anytime.

Download Your Guide

If this practice helped you feel even slightly more grounded…

Inside Nervous System Reset 101, you’ll learn how to:

  • Understand your stress responses

  • Use tools like this in different situations

  • Build a sustainable daily practice

If you’re ready to take the next step in regulation, this is for you.

Explore the full course