17d • Resilience
Nervous System Reset Tools
Have you tried any of these? Let me know your favourite in the poll below.
1. Box Breathing (4–4–4–4)
- Inhale for 4
- Hold for 4
- Exhale for 4
- Hold for 4
- Repeat 4 rounds
This calms your nervous system almost instantly.
2. The 5–4–3–2–1 Grounding Technique
Perfect when you feel overwhelmed:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This anchors you in the present moment.
3. Name the Emotion
When you name how you feel — 'I’m frustrated', 'I’m anxious', 'I’m overwhelmed' — you reduce the emotional intensity. It gets you out of your emotional brain and back into your logical brain.
4. Slow Exhale Reset
The exhale is what activates your calm response. Try breathing out longer than you breathe in — for example: Inhale 4, exhale 6.
Why This Matters for Your Resilience
Emotional regulation is the bridge between stress and resilience. When you can regulate your emotions, you can:
✔ respond instead of react
✔ bounce back quicker
✔ stay grounded under pressure
✔ communicate more effectively
✔ protect your energy
✔ make better decisions
✔ show up as the person you want to be
Most importantly, you stop feeling like life is happening to you — and start feeling like you’re back in the driver’s seat.
👆Check out my 4 easy steps to build greater resilience under the Resilience Roadmap tile in the classroom tab.
Box Breathing
Grounding Techniqe
Name the Emotion
Slow Exhale Reset
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Nervous System Reset Tools
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