MSS #103: Stress Less with the 5-Minute Reset

MSS #103: Stress Less with the 5-Minute Reset

28 Dec, 2024

🕒Read time: 3.1 minutes

🚀In a hurry? Cut straight to the heading “The 5-Minute Reset Technique” - reduced read time 1.4 minutes

The holiday season can be a whirlwind of joy, connection and—let’s be honest—stress.

Whether it’s navigating tricky family dynamics, tackling last-minute deadlines, or simply keeping up with the pace of life, it’s easy to feel overwhelmed.

Today, I’ll introduce you to the 5-Minute Reset—a quick and powerful technique to de-stress, regain focus, and boost your energy.

Let’s reclaim your calm.

Stress Accumulates

Stress is your body’s natural response to pressure, but when it lingers, it can lead to mental fatigue, irritability and even physical symptoms like tension headaches or a racing heart.

One approach to managing stress isn’t to eliminate it but to reset your nervous system.

Just like a computer glitch is resolved by a restart, a quick mental reset can help you tackle the challenges of the day with clarity and calm.

The 5-Minute Reset Technique

Find a place you can be quiet and feel safe and you can let go safely.

Here’s how you can reset and recharge in under five minutes:

1. Breathe Deeply (1 Minute)

o Take slow, deep breaths in through your nose for a count of four, hold for four, and exhale through your mouth for a count of six.

o This simple practice triggers your body’s calming nervous system, helping you relax almost instantly.

2. Ground Yourself (1 Minute)

o Engage your senses to bring yourself into the present moment.

o Look around and name five things you see, four things you can touch, three things you hear, two things you can smell, and one thing you taste.

3. Be Curious About Calm (2 Minutes)

o Close your eyes and visualise a place where you feel peaceful—a beach, a forest, or a cosy room.

o As you imagine this scene, explore how calm feels in your body. Is it a warm sensation? A sense of lightness? Does your breathing change?

o Let yourself stay curious and observe the experience of calmness without judgment. This simple act of mindful curiosity deepens the sense of relaxation.

4. Set a Small Intention (1 Minute)

o Take a moment to set an intention for the next part of your day.

o This could be something simple like “I will approach my tasks with focus” or “I will be kind to myself and others.”

Why Breathing Works

Deep, slow breathing activates the parasympathetic nervous system—your body’s natural “calm and restore” mechanism.

When you breathe deeply, you send signals to your brain that it’s safe to relax. This process reduces stress hormones like cortisol and lowers your heart rate, helping you feel more centred and in control.

When to Use the 5-Minute Reset

The beauty of this technique is its versatility. Use it:

• Before a stressful meeting or event.

• When you feel your energy dipping in the afternoon.

• At the end of the day to unwind.

• Whenever you feel overwhelmed and need to recenter.

Keep doing it regularly and it becomes a very simple embedded habit for you, that becomes easy and natural to do.

Building a Habit of Resetting

For long-term benefits, try incorporating the 5-Minute Reset into your daily routine. Consider stacking it with an existing habit:

• After your morning coffee.

• Before you start your workday.

• As part of your bedtime wind-down.

The more you practice, the more natural it will become to reset when stress arises.

Summary

The 5-Minute Reset is your go-to tool for managing stress and boosting focus. In just a few minutes, you can shift from overwhelmed to grounded, giving yourself the clarity and energy to move forward.

Quick Recap:

• Stress is natural, but resetting your nervous system helps manage it effectively.

• Deep breathing activates your body’s natural calming response.

• Exploring calm with curiosity helps deepen relaxation.

• The 5-Minute Reset involves breathing, grounding, visualising calm, and setting an intention.

🌱 Try the 5-Minute Reset today. Your calm is just a few breaths away.

See you next week for more insights. Until then, be kind to yourself and breathe easy.

See you next week. One more thought 👇

Want more? 

When you're ready, 3 more ways I can help you:

1. My book - Nuclear Powered Resilience

2. Self confidence and resilience - £48 training course based on my book

3. Coaching packages - start with a FREE 15 minutes exploration session.

Other resources

If you haven't already, follow me on LinkedIn and hit the bell for daily posts on tips, insights and techniques or take a look at my website.

Want to explore what else I do? Including corporate speaking, coaching and workshops, or simply ask me a question or give me feedback on my newsletter - say hello in an email.

That's it for this week. Thanks for reading, really hope this helped. Contact me if you think I can help you further at [email protected].

Happy thinking.