How to Calm Down Fast (In Under 3 Minutes)

When you need to calm down fast, the fastest route is usually through the body, not the mind. This 3-minute routine is small, practical, and repeatable.

The 3-minute reset

1. Exhale longer than you inhale (inhale 4, exhale 6) for 6 cycles.
2. Name one physical sensation you can feel clearly.
3. Ground with your senses: 5 things you can see, 4 you can feel.

That's it. Your system doesn't need a lecture - it needs a signal of safety.

Why it works

A slow exhale activates the parasympathetic nervous system. Grounding narrows attention to what's real and immediate. Together they reduce the "spiral" feeling quickly.

If you need more structure

Use a guided pattern like box breathing or 4-7-8 breathing. If your body feels unreal or numb, go straight to grounding.

Make it a habit

The calm is easier to access when you practice in neutral moments too. Try a 60-second breath after lunch or before sleep.

For more gentle tools, visit Presence.