A One-Minute Reset for Stress

1. Drop Your Shoulders

Stress lives in the body first.
Lift your shoulders up → then let them fall.
Let your jaw soften.
Unclench your hands.

The mind follows where the body leads.

2. The 4–2–4 Breath

This pattern calms your nervous system almost instantly.

• Inhale for 4

• Hold for 2

• Exhale for 4

Repeat for 60 seconds.
Feel your heartbeat slow, your thoughts ease, and your chest loosen.

3. Pick One Thing You Can Control

Stress multiplies when everything feels urgent.
Shift your attention from everything to one gentle next step.

Example choices:

• Drink a glass of water

• Step outside for 30 seconds

• Open your journal

• Send one message you’ve been avoiding

Momentum starts small.

🐼 Pause & Reflect with Mindy

Your stress does not define you — it just needs a softer moment.
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