30-Second Anxiety Reset | For Instant Calm

This is a 30-second micro-reset designed for moments when your mind is spiraling, your nervous system feels overwhelmed, or you need regulation fast.

Hand-to-heart grounding + a 5-second inhale / 5-second exhale pattern brings your system back into balance quickly — without pressure, without overthinking, and without long meditation.

Use this anytime during the day.
Put it on repeat.
Let your breath bring you back.

Breath Pattern:
• Inhale 5 seconds
• Exhale 5 seconds
• Repeat for 3 rounds

Phrases:
“I’m right here.”
“I’m safe enough to breathe.”
“My body softens… just a little.”
“This moment is enough. I can begin again.”

If this helped, you can try the longer versions too (60-sec, 90-sec, 2-min resets). These small micro-moments create real physiological shifts — one breath at a time.

Transcript

One hand on your chest,

One on your stomach if you can.

Inhale for five,

I'm right here.

Exhale for five,

I'm safe enough to breathe.

Inhale for five,

My body softens.

Exhale for five,

Just a little.

Inhale for five,

This moment is enough.

Exhale for five,

I can begin again.

If this helped,

Remember it's 30 seconds.

You can come back to it at any time.

Your mind is spiraling and you need to reset.

You can put it on repeat.

You can do the longer version.

Just keep showing up,

Keep resetting,

Knowing that these small micro moments make huge impacts.

We rise together.