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🌿 60-Second Calm
9 evidence-based ways to regulate your nervous system (save & share)
If your body feels anxious, numb, overwhelmed, or “on edge” — nothing is wrong with you. Your nervous system is doing its best to protect you.
These short somatic and grounding practices are designed to work with your body, not against it. Most take under 2 minutes. Pick one. Try it. Notice the shift.
👂 1) The 60-Second Anchor Breath
⏱ 1 minute
• Breathe in 5 seconds
• Breathe out 5 seconds
• Repeat 6 times
💡 Why it works: This pace supports vagal tone and helps the body exit fight-or-flight.
🌬 2) The 4-4-8 Reset
⏱ 90 seconds
• Inhale 4
• Hold 4
• Exhale 8
• Repeat 4 rounds
👉 Use when your heart is racing or thoughts feel loud.
👀 3) 5-4-3-2-1 Grounding
⏱ 2 minutesName:
• 5 things you see
• 4 things you touch
3 things you hear
• 2 things you smell
• 1 thing you taste
🧠 Brings attention out of panic and back into the present moment.
🦶 4) Muscle Mini-Scan
⏱ 3 minutes
• Tense a muscle group for 5 seconds
• Release and notice the drop
• Move from feet → face
✨ Especially helpful for stored tension and emotional overwhelm.
🚶 5) Grounding Walk
⏱ 2–10 minutes
• Walk slowly
• Inhale for 3 steps
• Exhale for 4 steps
• Notice your feet touching the ground
🌱 Regulation through movement.
🤍 6) Hands-On Soothing
⏱ 1 minute
• One hand on your heart
• One hand on your belly
• Gentle pressure + slow breathing
Say quietly (or silently):“I am safe right now.”
🗣 7) Name It to Tame It
⏱ 1 minute
Gently label what’s happening:
“I notice my chest is tight.”
“My thoughts are racing.”
🧠 Naming reduces emotional intensity.
🧭 8) Orienting (for dissociation or shutdown)
⏱ 1–2 minutes. Say:
• “I am in ___”
• “It is ___ time of day”
• “I can hear ___”
• “I can feel ___ under my body”
📍 Helps bring you back into the here-and-now.
🔄 9) Micro-Movement Reset
⏱ 30–60 seconds
• Shake your hands
• Roll your shoulders
• Stretch• Take 3 slow breaths
⚡ Small movement = big nervous system shift.
💬 How to use these
• Use one when overwhelmed
• Combine 2–3 for deeper regulation
• Practice before difficult conversations
• Teach one to someone else (regulation spreads)
🛟 A gentle note
If any exercise increases distress, stop and ground by looking around and naming objects you can see.
Support is always okay.
🤍 Let’s make this a shared resource
If one of these helped you:
• Comment “saved”
• Share which one worked
• Tag someone who might need a 60-second calm today
Your nervous system doesn’t need fixing — it needs safety.
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🌿 60-Second Calm
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