The 5-Minute Reset

The 5-Minute Reset

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The 5-Minute Reset
  • The 5-Minute Reset
  • The 5-Minute Reset
  • The 5-Minute Reset
  • The 5-Minute Reset
  • The 5-Minute Reset
  • The 5-Minute Reset
  • The 5-Minute Reset
  • The 5-Minute Reset
  • The 5-Minute Reset
  • The 5-Minute Reset
The 5-Minute Reset

The 5-Minute Reset

For when your nervous system needs somewhere to land.

Is your jaw clenched?  Are your shoulders up?  Has your mind been running on too many tabs and none of them are closing?  This is a short, gentle, way to signal safety to your nervous system.  For the moment when it's all too much.

3 pages · around 5 minutes · For your nervous system to land somewhere

🤍 Free No payment required
⬇ Instant Sent to your email
📱 Any device Phone, tablet, desktop
◌ Self-paced Use however it suits you

This might be for you if
  • Your jaw is set, your shoulders are up, and you didn't notice when that started
  • You feel constantly on, even when there's nothing actually happening
  • You can't switch off, even when things are calm
  • There's too much in your head and no clear place to start
  • You're tired but somehow also wired
  • You've tried pushing through and pushing through hasn't worked

"Sometimes we just need somewhere gentle to land for a few minutes.  A pause.  Permission to slow down and settle."  - Chloe, founder of The Simplified Self


What this is

A three-page PDF you can read on your phone, tablet, computer, or print at home. Most people move through it in under five minutes. Some take longer. There's no right way.

It draws on somatic awareness, grounding techniques, and ideas informed by polyvagal theory, one of several frameworks used to understand how the nervous system responds to stress.

What's inside - five small steps

  1. Orient - Letting your eyes find your surroundings, gently.
  2. Soften - A slow release through the jaw, shoulders, and breath.
  3. Ground - Steadying yourself, however that looks for you today.
  4. One small next step -  Not a plan. Not a list. One thing, if anything.
  5. Integrate - A quiet close. 

How to use it

Open it on your phone, tablet, or computer. Read it on your device or if you prefer hard copy, you can print it.

Who made this

The creator of The Simplified Self has 15 years' experience in counselling settings and a background in psychology.  They're an internationally certified somatic coach and breathwork practitioner.   More than that though, they made this, because they've been the person who needed it, too.

Common questions

What format is it?

A three-page PDF. It opens on any phone, tablet, or computer in any PDF reader.  No app or account needed.

How quickly will the email arrive?

It's usually in your email inbox within a minute or two. If you don't see it, please check your spam, promotions, or other folders. 

Can I print it?

Yes. It can be printed at home or your local print shop.

Do I need any experience with breathwork or somatic practices?

No. The steps are written plainly, with no prior knowledge assumed. Body-based practices can feel different to different people, so the guide is structured so you can adjust or skip anything that doesn't feel right for you.

Is it suitable for everyone?

This is general wellbeing content.  It doesn't constitute medical, psychological, or therapeutic advice, and doesn't establish a practitioner and client relationship. If you're experiencing significant distress, please reach out to a qualified healthcare professional

Get yours today.  It's free.
Ready for you to come back to, whenever you need it.

The 5-Minute Reset is part of a growing collection of resources here.

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