THE FOURTH STATEHow to Reset Your Energy in 3 Minutes
To reset your energy in three minutes, sit tall with your shoulders up and back, breathe in for four counts and out for four, and soften a little deeper with each round. Finish by moving your hands and fingertips. Add a gratitude breath in the morning by naming one thing you are grateful for on each exhale.
When to use it
Use it between meetings, after a draining conversation, or any time you notice you are running on adrenaline. Three minutes is enough to change how the next hour starts.
Step by step
- Sit tall. Sit comfortably and draw your shoulders up and back.
- Close your eyes if it is safe. Otherwise, rest your gaze softly on one spot.
- Breathe in for four, out for four. Keep both counts equal and unforced. Repeat for several rounds.
- Soften. With each breath, let your body relax a layer deeper.
- Return. Move your hands and fingertips, then open your eyes.
A morning variation
In the morning, swap the count for gratitude: take a deep breath in, exhale fully, and on each exhale think of one thing you are thankful for. Continue on your own for a minute, then finish with a breath of deepest gratitude.
Frequently asked questions
Can I do this with my eyes open?
Yes. Keep a soft gaze and stay aware of your surroundings.
What if four counts feels too long?
Use three. The point is that the in and out are equal and comfortable.
Which recording should I use?
Try the 3 Minute Breathing Reset for the 4-count version, or the 3 Minute Morning Gratitude Meditation for the gratitude version.
Practice a little each day.
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