The Seven-Second Reset

A quick mindfulness practice that helps get you right, on the inside.

Hi beautiful being,

During a life coaching session the other day, the client talked about the stress of going to family holiday parties, when you know “that” person who drives you mental will be there. The wondering was: How do I stay calm, kind, and cheerful, when said family member pushes my buttons? Although coaches don’t give advice—we help people unlock the “answers” that are already within them—if I were to, I would have suggested the Seven-Second Reset. What would you recommend? (I’m keen to read your ideas in the comments)

I offer this technique because, for years now, whenever I need to quickly recenter myself—whether it’s because I’m stressed, stuck, spiraling, frustrated, aggravated, or what have you—it works wonders. At least, when I remember to do it. So, in a real way—I’m writing this both as an offering for you, and a reminder for myself.

The Seven-Second Reset^[1] consists of four simple steps that overlap:

#1 Savor a slow, smooth, deep inhale through the nose

#2 Relax your face

#3 Center your awareness in your heart as you feel it expand

#4 Let something go as you breathe out the mouth, while gently pressing into your feet (or bum if you’re sitting)

I invite you to give it a try, and then notice how you feel, as well as what’s shifted inside you.

You may, or may not, have observed much—that’s totally normal. The changes this mindfulness practice brings are generally subtle. That said, if—and when—you are emotionally amped up, the impact will be more noticeable. Breathing and tuning in like this moves you from the noisiness of your mind, emotions, bodily responses, and such, toward your True Self—which, goes by many names. Whether you call it the True Self, soul, Holy Spirit, Christ Consciousness, Budha nature, or internal compass; you’re naming that:

There is a spark of splendor at your center, characterized by compassion, curiosity, clarity, creativity, calm, confidence, courage, and connectedness.

With that in mind, I’m curious. Do you practice yoga, meditation, and/or contemplation? The Seven-Second Reset is a miniaturized combination of all three. I mention that because study, after study, after study show—that regularly practicing yoga, meditation, contemplation, etc. (meaning 3-times a week for 15-minutes) simply makes you a better and healthier version of yourself. In other words, the more you sprinkle Seven-Second Resets into your day, the more impact you’ll see.

Why is this so helpful? On the health side of things, you know how your DNA predisposes you toward—or away from—things like various forms of cancer, asthma, dementia, Alzheimer’s, diabetes, allergies, depression, anxiety, etc.? Epigenetics reveals to us that all of those are on a sliding scale, and a regular mindfulness practice slides things significantly in your favor.

On the, being confident, calm, and cheerful when “that” relative is aggravating you at the family holiday party side of things. Each time you do a contemplative practice, like this, you literally rewire your brain. Taking time to breathe, let go, tune in, and be—changes the neural circuitry in your brain in ways that enhance your awareness, thoughtfulness, compassion, kindness, calm, clarity, cheerfulness, and beyond.

It occurs to me the Seven-Second Reset is like hugging yourself from the inside out. Which I bring up because, renowned family therapist Virginia Satir famously says something that studies support: People need four hugs a day to survive, eight to maintain the status quo, and twelve to grow and thrive.

With that in mind, I’m keen to know: What do you think? I look forward to hearing from you in the comments!

Hugs & Love,

Lang (aka “Dr. Love”)

P.S. Did you know that clicking the “like” button 🤍 helps other people find this post—while bringing a smile to my face. Also, if you think this could aid anyone, please consider sharing and/or “restacking” it. And above all, remember: You are amazing, and I hope you have a beautiful day!

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^[1] The title, as well as putting into words and sharing a practice I frequently use, was inspired by Caroline Oakes “Seven-Second Pause” in her book Practice the Pause: Jesus’ Contemplative Practice, New Brain Science, and What it Means to be Fully Human, p. 219).