41 skills available

RESET 60

Quick Skills for Stress Reset

A collection of 52 short skills related to stress, emotional regulation, and calming the nervous system. Each skill is designed to take 60 seconds or less and can be practiced anywhere.

Browse All Skills Start with Skill #1

Skill Categories

Breathing Skills

Techniques that use controlled breathing to activate the parasympathetic nervous system

Box Breathing 4×4Physiological SighLonger Exhale Rule

Grounding Skills

Strategies that use the senses to bring attention back to the present moment

5-4-3-2-1 GroundingTexture FocusSound Scan

Body-Based Skills

Physical movements and releases that reduce tension stored in the body

Shoulder Roll ResetWall Push ResetButterfly Hug

Attention Skills

Brief exercises that deliberately redirect focus to reduce mental overload

Colour HuntSoft Gaze20-20-20 Eye Break

Reflection Skills

Quick cognitive reframes and perspective shifts

Three Good ThingsSelf-Kind SentenceWorry Parking Lot

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Box Breathing 4×4

Inhale slowly for a count of 4, hold the breath for 4, exhale for 4, and pause for 4. Repeat this cycle at least four times.

Physiological Sigh

This technique involves taking two short inhales through the nose—the second one acts as a small "top-up"—followed by a long, extended exhale through the mouth. This cycle is typically repeated five times.

Longer Exhale Rule

The core practice involves inhaling for a set count (such as 3) and exhaling for double that count (such as 6), continuing this rhythm for one minute.

Belly Breathing

Identify 5 things you see, 4 things you can touch, 3 things you hear, 2 things you can smell, and 1 thing you can taste.

Humming Exhale

Inhale quietly through the nose, then exhale slowly while making a soft, steady humming sound. This pattern is typically repeated five times.

Pursed-Lip “Straw” Breathing

Inhale gently through the nose, then exhale slowly through pursed lips as if blowing air through a narrow straw.

4-Count Breath + Name It

Inhale for a count of four, then exhale for a count of four, while silently identifying and naming the specific emotion being experienced.

Scent & Settle

Inhale a pleasant or familiar scent—such as tea, citrus, or soap—and exhale slowly. Repeat this cycle three times to fully engage the sense of smell.

How to Use This Collection

RESET 60 is designed for quick stress relief. Each skill takes approximately 60 seconds or less and can be practiced anywhere. The skills are drawn from published research in psychology, mindfulness, and somatic practices.

1 Browse the skills or start with the first card
2 Read the DO/WHY/LEVEL UP quick reference
3 Explore the full explanation and scientific background
4 Practice and try the Level Up challenge

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How to Use This Collection

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