“Some of us think holding on makes us strong, but sometimes it is letting go.”
— Hermann Hesse
In a world that rewards constant motion, stillness becomes a radical act. If your nervous system feels frayed — overstimulated, anxious, disconnected — you’re not alone.
The good news? You don’t need a 90-minute yoga class or a silent retreat to find your way back to calm.
This 10-minute daily ritual is designed to reset your nervous system, restore clarity, and help you reconnect — one breath at a time.
Step 1: Set the Scene (2 minutes)
Find a quiet space. It doesn’t have to be perfect — just free of distractions. Dim the lights, light a candle, or sit near a window. This signals to your body that it’s time to slow down.
Optional: Place a hand on your heart or belly to create an immediate sense of grounding.
Step 2: Regulate the Breath (3 minutes)
Try this simple breathing pattern:
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Inhale for 4 counts
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Hold for 4 counts
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Exhale for 6 counts
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Repeat slowly for 3 minutes
This activates the parasympathetic nervous system (aka: your “rest + restore” mode) and begins to quiet your stress response almost immediately.
Step 3: Drop In (5 minutes)
Close your eyes and allow yourself to be still. You can sit in silence, listen to soft music, or follow a guided meditation.
Ask yourself:
What do I need right now?
What can I let go of?
If your mind wanders, that’s okay. Just keep returning to the breath.
Want Help Creating a Daily Practice?
If you’re craving a simple, structured way to stay grounded, the Rooted Ritual Reset Guide offers daily rituals — designed to gently rewire your relationship with stillness.
Final Thought
Calming your nervous system isn’t about escaping life — it’s about being fully present for it.
This 10-minute ritual is a beginning. Return to it often. Let it anchor you.
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