A 2-minute cortisol reset for calmer mornings and evenings
If you wake up already tense, or you're still wound up at 10pm, your alarm brain hasn't switched off. This free one-page sheet gives you a 2-minute reset for the morning and one for the evening, plus a 2-minute breathing audio.
Download coming soon
How to use it right now
- Morning: before you look at your phone, stand by a window or go outside for 2 minutes. Daylight helps your body start the day calmer.
- Any time you feel wound up: breathe in through your nose, take a second short breath in on top, then breathe out slowly through your mouth. Do it 3 times. It slows your heart rate down.
- Evening: dim the lights an hour before bed and write down the first thing you'll do tomorrow, so you don't lie in bed trying to remember it.
How this fits with NOBS
The long breath out is the quickest way into the gap, the short pause before you react. It tells your alarm brain there is no emergency. When the stress is about something specific, use the four NOBS steps next.
Get the free NOBS card →Can't sleep because your brain won't switch off? Try this tonight
Lying in bed going over tomorrow, or awake at 3am replaying something? The free Sleep Pack gives you a bedtime routine, a page to write down what's on your mind, and the Shutdown Sequence, a 1-minute audio to help you wind down.
Get it free →
Want to read more first? Read the article, or answer 4 quick questions to find the free tool that suits how you feel.
If you want a short daily practice, my book The 21-Day Mindfulness Reset takes you through it a few minutes a day.