Befriend Your Nervous System in 5 Minutes: A Quick Practice You Can Do Now
Written By Brandi Fleck
This is a nervous system reset practice you can try if you’re feeling overwhelmed, stressed, and need relief.
When life feels overwhelming, your nervous system often takes the hit. Stress shows up as shallow breathing, tight muscles, or that nagging sense of being “on guard.” The good news? You can reset your body’s stress response in just five minutes using simple breath and somatic practices. Inspired by a conversation with trauma-informed coach, somatic practitioner, and Reiki master Amy Pagett, this quick reset will help you feel calmer, more grounded, and more connected—right now.
Step 1: Notice Your Breath (1 Minute)
Sit comfortably and just observe your breathing. Is it fast or slow? Shallow or deep? Place one hand on your belly. Don’t change anything yet—simply notice. This mindful awareness alone begins to calm the body.
“The first thing is that self-awareness of your breath. What are you noticing? Just taking time to notice… And again, just with that curiosity piece, not shame or judgment, just curiosity and wonder. Oh, how am I breathing right now?” -Amy Pagett
Step 2: Belly Breathing (2 Minutes)
Close your mouth and inhale through your nose. Let your belly gently rise as you breathe in.
Exhale through your nose, letting your belly fall.
Try a soft rhythm: inhale for 4 counts, exhale for 6 counts. If that feels too long, shorten the exhale—what matters is slowing down.
This simple shift activates your parasympathetic nervous system, signaling your body that it’s safe to rest and digest.
“As you inhale, your belly should rise. And as you exhale, your belly should fall… Even just putting your hand on your belly and practicing those little things develops awareness of your breath.” -Amy Pagett
Step 3: Somatic Curiosity (1 Minute)
Turn your attention inward. Where do you feel tension, tingling, or heaviness? Approach your sensations with curiosity rather than judgment. Ask yourself: Huh, what’s happening here?
By noticing, you begin to reconnect with your body’s innate wisdom—the part stress and trauma often disconnect us from.
“Somatics is really connecting to your body… It’s about paying attention not only to how you’re feeling, but the sensations in your body. Trauma disconnects us from that… and so as a somatic practitioner, I’m really teaching people to listen to their body.” -Amy Pagett
Step 4: Gentle Release (1 Minute)
After noticing tension or other sensations in your body, let your body choose a small release. You might:
Stretch your arms overhead
Roll your shoulders
Shake out your hands
Let out a long sigh or gentle hum
These little movements complete a mini “stress cycle,” helping your nervous system discharge what it’s been holding.
“Sometimes it is a sound. Sometimes it’s moving around or even punching a pillow… It’s about getting attuned to yourself and asking, where do I need to go with this in this moment?” -Amy Pagett
The Quick Reset Effect
In just five minutes, you’ve shifted from survival mode into presence. You’ve slowed your breath, tuned into your body, and allowed space for release. This is how healing begins—one breath at a time.
Want more tools for calming your nervous system and reconnecting with your authentic self? Explore our other practices and interviews on Human Amplified.
Join the conversation!
Feel free to let me know if you have any questions in the comments.
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Hi, I’m the founder of Human Amplified. I’m Brandi Fleck, a recognized communications and interviewing expert, a writer, an artist, and a private practice, certified trauma-informed life coach and Reiki healer. No matter how you interact with me, I help you tell and change your story so you can feel more like yourself. So welcome!
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