# A 5-Minute Nervous System Reset (Follow Along — No Equipment)

Page: https://stenobird.com/podcast/mindfulness-movement-and-exercise-6528171/a-5-minute-nervous-system-reset-follow-along-no-equipment
Text version: https://stenobird.com/podcast/mindfulness-movement-and-exercise-6528171/a-5-minute-nervous-system-reset-follow-along-no-equipment.md
Podcast: [Mindfulness, Movement, and Exercise](https://stenobird.com/podcast/mindfulness-movement-and-exercise-6528171)
Published: 2026-04-06T00:33:37+00:00
Episode link: https://jennpilotti.substack.com/p/a-5-minute-nervous-system-reset-follow
Audio file: https://api.substack.com/feed/podcast/193285403/8791039aec0863dfd89a1cc0ed8d9eae.mp3
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JSON: https://stenobird.com/v1/public/podcasts/mindfulness-movement-and-exercise-6528171/episodes/a-5-minute-nervous-system-reset-follow-along-no-equipment
Duration seconds: 401

## Resource

When you’re feeling scattered, tense, or just a little disconnected from your body, the answer isn’t always more effort. Sometimes it’s less — and a different kind of attention. This is a short guided practice you can do anywhere, standing or seated, without any equipment. In about five minutes, we move through heel lifts with sensory awareness, foot circles, a bit of skin-rubbing (which sounds odd and works surprisingly well), a ragdoll release through the shoulders, some figure-eight eye tracking, and a few slow breaths with an image that actually helps you exhale more fully. None of it is dramatic. All of it is doing something specific — waking up proprioception, down-regulating the nervous system, and helping you feel a little more at home in your body. Give yourself the five minutes. Notice how you feel after. Practices like this are at the heart of my upcoming book, Spinal Intelligence. More on that soon. If you found this useful, share it with someone who spends too much time in their head and not enough in their body. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe

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## Transcript

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