3-Minute Reset: Fast, simple, and actually useful

Feeling frazzled before class, a tryout, or a big text reply? This is a tiny, portable routine you can do anywhere — in three minutes flat — to quiet the noise and get your head back.

How to do it — 3 minutes

1. 60 seconds — Ground with your five senses.

   • Look around and name 3 things you can see, 2 things you can hear, 1 thing you can feel (your feet on the floor, the fabric of your sleeve).

   • Keep it slow — this pulls you out of spirals and into the present.

2. 90 seconds — Calm breath (4-4-6):

   • Inhale through your nose for 4 counts.

   • Hold for 4 counts.

   • Exhale gently for 6 counts.

   • Repeat for 3 rounds (about 90 seconds). If 4 feels hard, do 3-3-5 instead.

3. 30 seconds — Tiny body reset:

   • Roll your shoulders back and down, shrug then release.

   • Stand up tall (or sit straight), take one big, satisfying exhale, and pick a one-word cue for your next action (e.g., “Focus,” “Go,” “Breathe”).

Why it helps

• Grounding (the five senses step) interrupts runaway thoughts and brings attention back to now.

• Slow, controlled breathing signals your nervous system that you’re safe, lowering stress and sharpening focus.

• The quick movement resets tension in your neck/shoulders so your brain can switch from fight/flight to thinking mode.

When to use it

• Before an exam, performance, or interview.

• When you catch yourself doom-scrolling or spiralling.

• During study breaks to come back calmer and more focused.

• Right before bed if your brain won’t switch off.

Pro moves

• Do the breathing with your hand on your belly so you feel the breath.

• Use the one-word cue as a mental “anchor” you repeat after the reset.

• If you get lightheaded, slow the counts or breathe normally.

Quick practice (right now)
Do the 60s ground + one round of 4-4-6 breathing. Notice your shoulders, jaw, and thoughts. That small pause can change the whole vibe.

Heads-up: If you have respiratory or cardiac issues, check with a healthcare pro before trying breath holds. If you feel dizzy, breathe normally and sit down.

😌 That’s it — three minutes, one reset. Share it with a friend who needs a tiny break.