A 5-Minute Reset for Stressful Days

Some days stack up: back-to-back calls, a full inbox, a to-do list that keeps growing. You don't need an hour of yoga to come back to yourself. Five minutes, a chair and your own breath are enough to take the edge off.

Here's a simple reset you can do at your desk, in the car before you walk into the house, or in bed before sleep. Try it once today and notice how you feel afterwards.

Minute 1: Arrive

Sit with both feet flat on the floor and let your hands rest on your thighs. Close your eyes, or soften your gaze toward the floor. Notice three things: the weight of your body on the chair, your feet on the ground, and the air on your skin. You're not trying to change anything yet, just noticing.

Minutes 2 and 3: Lengthen the exhale

Breathe in gently through your nose for a count of four. Breathe out slowly through your nose or softly pursed lips for a count of six. Keep it easy, never forced. If six feels long, try in for three and out for five.

Many people find that a slower, longer exhale helps them feel calmer and more settled. In yoga this kind of steady, unhurried breathing is a foundation of pranayama, the practice of working with the breath.

Minute 4: Release the shoulders and jaw

Lift your shoulders up toward your ears as you breathe in, then let them drop as you breathe out. Repeat three times. Then unclench your jaw, let your tongue rest, and place your fingertips lightly on your temples. Make a few slow circles with gentle pressure, and let your forehead soften.

Minute 5: Ground with your senses

Open your eyes and quietly name, in your head:

• 5 things you can see

• 4 things you can feel

• 3 things you can hear

• 2 things you can smell

• 1 thing you're grateful for right now

Take one last slow breath, and carry on with your day.

Make it a habit

A reset works best when it's small enough to do every day. Pair it with something you already do: after your morning tea, before you open your laptop, or when you park the car. Five minutes, once a day, is a practice. Over time, your body learns the way back to calm a little faster.

When you'd like a guide

If you'd like help building a breathing or meditation practice that fits your life, Kosha's practitioners teach breathwork, meditation, yoga and more, online from anywhere or in person in Charlotte. Not sure where to start? Take the 2-minute wellness quiz at www.kosha.life, or browse practitioners at www.kosha.life/pro.

This article is for general wellness and isn't medical advice. If stress, anxiety or trouble sleeping feels overwhelming or doesn't ease, please talk to your doctor or a licensed mental health professional.