Simple Steps for a 5-Minute Break

• MINUTE 1

  Land In Your Body

  Sit or stand still. Feel your feet on the floor, drop your shoulders away from your ears, roll your shoulders back, release your jaw, tip your neck from side to side.

  MINUTES 2-3

  Breathe Out Longer Than You Breathe In

  Take a deep breath in through your nose for a count of four. Breathe out slowly through your mouth for a count of six. Repeat for two minutes.

  If counting feels like work, just make every exhale slower than the inhale.

  MINUTE 3

  Name What You’re Feeling

  Silently finish this sentence: “Right now, I feel ___.” Frustrated. Scared. Worn thin. Sad. Nervous. Relieved. Capable.

  One word is enough. Two is fine. Skip the judgment about whether or not you should feel it.

  MINUTE 5

  Choose One Next Step

  Small and concrete: drink a glass of water, return to the room you left, text a friend, repeat an affirmation, put on one feel-good song.

  Choosing a single next action reminds you of what you have control over, your sense of control is regulating.