Calm5 min
The Five-Minute Reset
Slow breathing, a look around the room and one clear next step.
Shoulders Down
Many of us carry the day in our shoulders without noticing. This three-minute ritual guides gentle movements for your shoulders, neck and jaw, with slow breaths in between. Move only within a comfortable range, skip anything that hurts and stop whenever you like.
3 minHeadphones optionalNothing is recorded
Calm3 min · 5 stepsReady
Shoulders Down
Play 3-min ritual
00:0003:00
A short release for shoulders, neck and jaw after hours at a screen.
The steps
Prefer to read first? Here is the whole ritual. Space plays or pauses the player above; the arrow keys move between steps.
- 01
Notice00:00–00:20
Sit or stand and check where your shoulders are. Most likely they have crept up toward your ears.
- 02
Lift and drop00:20–01:00
Lift both shoulders up toward your ears as you breathe in. Let them drop heavily as you breathe out, then repeat a few times.
- 03
Roll01:00–01:40
Roll your shoulders slowly backward in big, easy circles. After a few rounds, switch to rolling them forward.
- 04
Ear to shoulder01:40–02:20
Tilt your head gently so your right ear moves toward your right shoulder. Stay a few breaths, then switch sides. Keep it gentle.
- 05
Breathe out long02:20–03:00 · breathe 4-6
Let your jaw hang loose and breathe in for four, out for six. Feel your shoulders settle lower each time.
Afterwards: Check your shoulders again in an hour and drop them if they have crept back up.
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