4-Minute Stress Regulation Reset

Time needed: 4 minutes (90-90-120 seconds)

Setting: When stress is rising or overwhelming

Purpose: Calming nervous system through body-based regulation

Stress Interrupt (90 seconds)

What: Stop current activity. Place one hand on chest, one on belly. Breathe into bottom hand for count of 4, hold for 2, exhale for count of 6. Repeat 5 times while saying internally “I notice stress, I can respond”

Notice: Where stress lives in your body, heart rate changes, any resistance to slowing down

Why: Activates parasympathetic nervous system, interrupts stress escalation, creates choice point

Body Stress Release (90 seconds)

What: Starting from jaw, deliberately tense and release each body part:

- Scrunch face muscles, then soften

- Lift shoulders to ears, drop with sigh

- Make fists, then shake out hands

- Squeeze leg muscles, then let go

Notice: Where you hold stress physically, relief sensations, natural impulse to move

Why: Releases muscular tension, reduces stored stress, restores physical ease

Emotional Reframe (120 seconds)

What: Name your stress feeling without judgment (“I notice anxiety/overwhelm/frustration”). Then ask:

- “What does this feeling need?”

- “What would help right now?”

- “How can I respond with kindness?”

  Choose one small supportive action

Notice: How naming changes the feeling, what emerges when you listen to stress, capacity for self-care

Why: Transforms relationship with stress, builds emotional intelligence, enables responsive choice

Closing: Take one breath saying “This too shall pass”

Notice: Emotional temperature compared to starting point

Why: Reinforces temporary nature of emotional states

Tips:

- Use anywhere stress arises

- Repeat sections as needed

- Trust body’s wisdom

- Small regulation better than none

- Build practice before crisis hits