Five-minute Rituals to Reset Your Nervous System

In a world that rarely slows down, your nervous system is often left on high alert—buzzing with notifications, decisions, and endless to-do’s. But what if it only took five minutes to press “reset”?

These micro-practices are short enough to fit between meetings, errands, or school pickups—yet powerful enough to shift your entire state of being. From ancient breathing techniques to a Dutch philosophy of “doing nothing,” here are a few accessible rituals to help your body find its natural rhythm again.

1. 4-7-8 Breathing

This powerful technique activates your parasympathetic nervous system (the one responsible for rest and digestion). It’s like a manual override for stress.

How to try it:

• Inhale quietly through your nose for a count of 4.

• Hold your breath for 7 seconds.

• Exhale audibly through your mouth for 8 seconds, as if blowing through a straw.

• Repeat 4 cycles (or as many as you have time for).

This breath slows your heart rate and quiets racing thoughts—especially helpful before sleep or after overstimulation.

2. Belly Breathing (Diaphragmatic Breath)

This foundational breath practice is often the first step to reconnecting with your body.

Try this lying down or seated:

• Place one hand on your chest and the other on your belly.

• Inhale deeply through your nose, feeling your belly rise. Keep your chest still.

• Exhale slowly through your mouth and feel your belly fall.

• Repeat for a few minutes, letting your attention rest on the sensations.

Over time, this trains your breath to become slower and deeper throughout the day, which gently cues your nervous system to relax.

3. Hum Breathing

Humming while you exhale stimulates the vagus nerve—a key player in regulating mood, digestion, and stress.

How to hum-breathe:

• Inhale normally through the nose.

• Exhale slowly while humming, like a soft “mmm” sound.

• Feel the vibration in your chest, throat, or face.

• Repeat for 2–5 minutes, eyes closed if comfortable.

The resonance not only calms the body, but can also shift emotional tension or mental fog.

4. Touch Awareness (Tactile Focus)

Bringing attention to sensation grounds you in the present moment—no meditation cushion required.

Try one of these:

• Pet your dog or cat slowly and notice the texture of their fur.

• Run your fingers over a textured object—bark, fabric, your own skin—and feel the fine detail.

• Wash your hands mindfully and focus only on the temperature, bubbles, or movement.

When you truly pay attention, even ordinary actions become restorative.

5. Niksen – The Dutch Art of Doing Nothing

While exploring the Netherlands last year—from Rotterdam to Amsterdam and across the cobbled beauty of Bruges—we learned a word we now carry with us: niksen.

Niksen is the Dutch verb for “doing nothing”—not sleeping, not scrolling, not meditating with purpose. Just being idle.

Sit by a window. Stare into the sky. Let your mind drift.

Niksen helps your nervous system rest without trying to achieve anything. And ironically, this idleness often leads to more creativity, clarity, and calm.

Tips for Success

Resetting your nervous system isn’t about perfection—it’s about practice.

• Start small: Even one intentional breath counts. The more regularly you practice, the deeper the effects.

• Create a quiet space: A corner of calm in your home, car, or workspace can become your ritual spot.

• Be patient with yourself: Some days it clicks. Some days it doesn’t. That’s okay.

• Listen to your body: If a technique makes you dizzy or uneasy, adjust or pause. 

• Expect distraction: It’s completely normal for your thoughts to wander. Don’t judge. Gently bring your attention back. Again and again.

A Final Note

Nervous system health isn’t just a luxury—it’s your baseline for wellbeing. In just five minutes, you can interrupt stress, create spaciousness, and return to a sense of home in your body.

Start with one ritual today. Stay curious. And notice what shifts.