60 Second Reset
"“Try any of these quick tools to pause, regulate, and return to yourself.”"
Arrival & Acceptance
✅ Name what’s happening:
“Even though I don’t want this to be happening right now… it is.”
🖐️ Gesture: Place one hand on your heart, one on your belly, and exhale slowly.
Tool pairing: The Art of Digestion → Reflect on what life is asking you to digest right now
Acceptance begins with arrival.
Breathing & Calm
✅ Name what’s happening:
“My breath has become short and tight.”
💫 Gesture: Take two quick inhales (belly → chest) and one long sighing exhale.
Tool pairing: The Psychological Sigh → Quickly releases stress and balances carbon-dioxide levels.
Two breaths in, one release out.
Self-Soothing & Overwhelm
✅ Name what’s happening:
“My body feels full and scattered.”
💫 Gesture: Place your right hand on your spleen (just below your left breast) and your left hand over your right elbow.
Breathe slowly and let your body soften.
Tool pairing: Spleen & Triple Warmer Hug → Brings calm by balancing the body’s stress and restoration systems.
One gentle hold to bring your body back to balance.
Bonus: Quick win: 60‑second reset
Slower • Deeper • Longer • Quieter • More regular.
Breathe once with each word. Notice the shift.
- • Cold‑water wrist reset: 30–45s under cool water, notice breath slow.
- • Awareness note: write one outcome that defines success for the next 60 seconds.
