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Imagine this: you’ve got 30+ tabs open on your laptop, it’s making a funny noise and the spinning circle of doom isn’t budging. What do you do?
You give it a reset.
For us humans, a full system reset might look like a two-week wellness retreat in Bali, but the reality is that we can’t simply jet off to Indonesia every time life feels overwhelming (we wish…). We need a solution to help fix stress in the present moment.
A micro-reset might sound like another wellness marketing ploy, but it’s actually a science-backed tactic that can help rebalance your mental and/or physical state.
They are essentially a brief, intentional pause lasting anywhere from 30 seconds to a few minutes, during which you do a simple activity that interrupts your stress response, calms the nervous system and restores mental clarity.
Psychology Today explains the science well:
‘Our brains aren’t built to operate at full throttle all day. Brief, intentional pauses activate the parasympathetic nervous system, shifting us out of the stress-response mode and into a state where the brain can repair, regulate, and refocus.
‘These moments allow the prefrontal cortex—responsible for decision-making, impulse control, and emotional regulation—to come back online.’
Weaving micro-resets into your day can have a whole heap of benefits. These include:
The great thing about micro-resets is that they’re short, sweet and super easy to do, requiring no equipment. They can be as simple as taking a few deep breaths, or a bit more involved like going outside for fresh air and a hit of vitamin D.
Here are 4 of our faves:
1. Psychological sigh (nervous system reset)
Research shows that sighing can lower anxiety, improve mood and even reduce breathing rates at rest (a sign the body is calm). To do it:
Take a deep breath through your nose, filling your lungs to around 80%
Take a ‘top up’ breath without exhaling so your lungs are full
Release in a long, slow and sighing breath until your lungs are fully empty
Repeat 1-3 times and prepare to feel relaxed!
This technique can be particularly handy if you’re feeling anxious and on-edge. Say, perhaps, before a high-stakes meeting or busy day.
Our revolutionary anti-anxiety supplement, Calmee, can also provide additional stress-lowering support.
Its hero ingredient is Lactium®, a milk protein that mimics the zen-like feeling a baby gets after a feed. It delivers fast-acting relief and can be taken flexibly whenever you feel you need it.
2. 20-20-20 rule (screen reset)
Work at a screen all day? If your eyes feel like sandpaper and/or your brain feels frazzled, the 20-20-20 rule is a popular trick. All you need to do is look at something around 20 feet away for 20 seconds, and repeat this every 20 minutes.
If eye strain is a real and persistent issue, Optee can help to reduce discomfort in just four weeks by increasing your tear production naturally.
3. Sensory shift (mental reset)
If your mind is racing, you need to get back into your body. So, look to switch up your environment for at least a minute or two by taking a walk around the office / home; heading into the kitchen to hydrate or prepare a healthy snack; or stepping out into natural daylight which itself is proven to improve wellbeing and mood (whilst lowering stress).
4. Posture check (physical reset)
Hunching over your laptop like Quasimodo can actually send signals to your brain that you’re under stress. You can fix this by doing a number of posture checks, but we like the so-called W extension, which involves:
Sitting upright and bringing your arms out to the side at 90-degree angles (just like the letter ‘W’)
Gently squeezing your shoulder blades back and down (almost like you’re tucking them into a back pocket)
Pushing out your chest and holding for 10 seconds, repeating 5 times
You should hopefully feel any tension melt away by doing this. Besides, regular posture checks are really important to prevent putting unnecessary strain on muscles and joints whilst you work. As a quick check-in, ground your feet flat on the floor, then align your ribs directly over your pelvis. Relax your shoulders, then lengthen the crown of your head upwards.
When it comes to nailing micro-resets, practice makes perfect and consistency is key (it always is!). Incorporate as many resets as you need into your day - for instance, you might need to hit ‘reset’ a few more times during stressful periods.
You could always stack micro-resets onto existing habits to help them stick. For example, doing a few psychological sighs every time you finish tackling your inbox (though you might need to give your boss a heads up). Or, taking a walk after each loo break on the way back to your desk.
Extracted’s resident health coach, Jordan, has taken an in-depth look into why habit stacking works and how to do it successfully - you can read his article here.
A problem shared is a problem halved, right? Well, in the very same way, speaking to someone about how you feel could be really useful in helping to ease stress.
That person may help you see things in a fresh perspective, or offer solutions to some of the things that have been bothering you.
When life gets chaotic, micro-resets can be the ultimate nervous system shortcut, providing instant relief by restoring balance and allowing you to find your calm again.
The Author: Toni Waterfall-Chapman
Toni is the co-founder of Extracted, where her journey into supplements began with a personal battle with insomnia. A copywriter by trade with a degree in English Language, she’s passionate about health, nutrition and helping people feel like the best version of themselves - naturally.
Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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