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soulnitro

The Five-Minute Reset

This is our signature ritual for the moment when your head feels full. You will slow your breathing, look around the room, loosen your face and hands and choose a next step. It will not fix your day, but it gives you a pause to start from.

5 minHeadphones optionalNothing is recorded

Calm5 min · 6 stepsReady

The Five-Minute Reset

Play 5-min ritual

00:0005:00

Slow breathing, a look around the room and one clear next step.

The steps

Prefer to read first? Here is the whole ritual. Space plays or pauses the player above; the arrow keys move between steps.

  1. 01

    Arrive00:00–00:30

    Sit comfortably and let your eyes rest on something in front of you. Nothing needs to happen for a minute.

  2. 02

    Feet and shoulders00:30–01:10

    Press both feet into the floor and notice the chair holding you. Let your shoulders drop away from your ears.

  3. 03

    Slow breathing01:10–02:40 · breathe 4-6

    Breathe in through your nose for four, then out slowly for six. If it feels too long, shorten both a little.

  4. 04

    Look around02:40–03:40

    Look around the room and quietly name five things you can see. Take your time with each one.

  5. 05

    Soften03:40–04:20

    Unclench your jaw and let your tongue rest. Open your hands on your lap with the palms up.

  6. 06

    Choose the next step04:20–05:00

    Ask yourself, "What is one thing I can do next?" Pick the smallest honest answer and get ready to do it.

Afterwards: Do that one next thing now, before you check any messages.

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