The 5-5-5 Reset
Materials Needed
Feeling
Rushed
How to Do It
When you feel rushed, stop and take five deep breaths, each lasting five seconds on the inhale and five seconds on the exhale. After the last breath, take five seconds to observe how your body feels and any changes in your mental state.
Why It Works
This quick exercise resets your nervous system, helping you to slow down and feel more in control of your time.
Guided Practice
Close your eyes and let your body relax into a natural posture, whether seated or lying down. Start to notice the gentle rise and fall of your chest or belly with each breath. Imagine finding a rhythm that feels soothing to your body—breathing in, pausing, and breathing out at a pace that feels comfortable and calming. Pay attention to the sensations in your body as you breathe, like the feeling of air moving through your nostrils or the subtle movement of your diaphragm.
Sit comfortably with your back straight and feet flat on the ground taking a few deep breaths, allowing your body to relax and your mind to settle into the present moment. Bring your awareness to your surroundings, and notice five things you can see. Look around the room or space you are in, observing the colors, shapes, and textures around you. Notice the sensations of seeing — perhaps a sense of clarity, a heightened awareness, or a softening of your gaze.
Next, bring your awareness to your sense of touch, and notice five things you can feel. This could be the texture of your clothing against your skin, the coolness of the air, or the warmth of your hands on your lap. Feel these sensations fully, letting them ground you in the present moment. Notice any changes in your emotional state as you focus on these tactile experiences — perhaps a sense of comfort, a feeling of grounding, or even a subtle relaxation.
Now, tune into your sense of hearing, and notice five things you can hear. This could be the sound of your breath, the hum of an appliance, or distant noises outside. Allow each sound to come into your awareness, noticing its quality, volume, and rhythm. Feel how these sounds connect you to your environment, bringing you more fully into the present moment. Notice if any emotions or thoughts arise as you listen — perhaps a sense of calm, a feeling of connection, or even a sense of curiosity. Allow these experiences to be present, without trying to change them.
When you feel ready, gently bring your awareness back to your breath, taking a few deep breaths to ground yourself in the present moment. Notice how your body feels now — perhaps more present, more aware, or simply more connected to your surroundings. Gently open your eyes, carrying this sense of mindfulness and sensory awareness with you into your day, feeling more attuned to your environment and your own state of being.