2-Minute Calm-Your-Body Reset

Step 1 — Drop Your Shoulders (20 seconds)

 

Breathe in gently for 4 seconds.
Hold for 2.
Exhale slowly for 6.
Let your shoulders fall.

​

Step 2 — Hand on Heart (20 seconds)

 

Place your palm over your heart.
Whisper:
“I’m here. I’m safe. I’m okay in this moment.”

​

Step 3 — Name What’s Real (20 seconds)

 

Say out loud or in your mind:

​

 

• “I’m feeling overwhelmed.”

• “My body is scared, but I am not in danger.”

Naming feelings calms the nervous system.

​

Step 4 — Look Around (30 seconds)

 

Turn your head gently.
Notice three things in the room.
Your body will start to recognize safety.

​

Section: Step 5 — Slow Exhale (30 seconds)

 

Take one last long breath.
Let your exhale be longer than your inhale.
Your body will soften.