Episode 40 · The Regulated Leader Series · The 90-Second Reset

Welcome Back, Visionista!

You just hung up from a hard call, with ninety seconds until the next one starts. No time for a meditation app or a walk around the block — so what do you actually do?

In the final part of The Regulated Leader, we're covering the fastest nervous-system reset backed by real research: the physiological sigh. You'll learn why it works, what a 2023 Stanford study found when they compared it to meditation and other techniques, and how to combine it with everything from this series — labeling, the body check, and distanced self-talk — into one 90-second practice you can use anywhere.

🎧 Ready to listen? Press the PLAY button now!

Reflection Prompts:

1. What's my go-to move right now when I need to reset in under two minutes — do I even have one?

2. Looking back across this whole series, which tool have I actually used the most?

3. What would change if I had a 90-second reset I could reach for anywhere, no app or quiet room required?

This Week's Mindfulness Strategies:

• The 90-Second Reset

  The Full Stack — Combining All Four Tools From This Series

This Week’s Action Step(s): 

Step 1. Once a day, practice the 90-second reset whether or not you're stressed.

Step 2. The next time you're actually triggered, try the full stack: name it, check your body, coach yourself by name, then breathe.

Step 3. Use your anchor statement this week: "What would it look like to carry all four of these tools with you, right into your very next breath?"

SHARE THE LOVE!
If this one hit home for you, share it with a Visionista who gives everyone else more grace than she gives herself. Follow the show and leave a quick review so more women in business can find this space.

1-on-1 Mindset + Emotional Wellness Sessions

Support for your mind, heart, and next step @ www.dryaninagomez.com

Check Out My Books!

1. Today's Working Artist: Weekly Mindful Reflections to Awaken Your Potential

2. Crush Self-Sabotage and Live Fully: The Artist's Wellness Journey to Confidence & Success

3. Moms Don't Quit: How to Stay Connected with Your Tween or Teen in a Noisy World

“Let’s quiet the doubt, transform that relentless loud inner voice into your biggest ally, lead from unshakeable purpose, and watch your business and life rise. Purpose is loudest when anxiety is quiet.”

—Dr. Yanina