The 5-5-5 Reset
Materials Needed:
To Support 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 seated posture. 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.
Find a moment to pause, wherever you are, and allow yourself to stop. Whether you’re standing, sitting, or moving, just pause and become aware of your body. Notice the feeling of your feet connected to the ground beneath you, and gently close your eyes if it feels right, or soften your gaze.
Let’s begin by taking five slow, deep breaths together. On your next inhale, count to five: one... two... three... four... five. Feel the breath filling your lungs. Then, slowly exhale for five seconds: one... two... three... four... five. As you exhale, notice any tension you’re holding begin to release. Perhaps you sense your shoulders softening or a slight relaxation in your jaw.
Again, breathe in deeply for five seconds. Let the air flow in like a wave gently filling your body, expanding your chest and belly. As you exhale for five, let it all flow out, as if you are releasing whatever rush or pressure you were carrying.
Take your third breath. Inhale deeply: one... two... three... four... five. Perhaps your breath feels smoother now, or maybe something is shifting in how you feel. As you exhale slowly, notice any subtle shifts—a loosening of tension, or maybe a lightness beginning to spread.
With your fourth breath, inhale for five seconds, letting the air nourish you. Notice where the breath moves—perhaps expanding your ribs, your chest, or even all the way down to your belly. Exhale for five, releasing any lingering tightness or urgency.
Now, for the final breath, inhale for one... two... three... four... five. Imagine the breath filling you with calm, spaciousness, or maybe even stillness. As you exhale, let go of the rush, letting it drift away.
Take these next five seconds to observe. Notice any changes in your body—perhaps your breath is slower, your muscles more relaxed, or maybe you feel a subtle shift in your mental state. You might feel clearer, calmer, or something else entirely. Allow yourself to notice whatever has shifted, without needing to analyze or change anything.
When you’re ready, gently bring your awareness back to the space around you. See if you can carry this feeling of calm with you into the next moments, knowing that you can always return to your breath when you need it.