One 15-minute ritual to unwind stress fast

I have a tool or exercise for everything.

Psychedelics for spiritual exploration, peptides for inner healing, sauna for detoxing and health prevention.

And every tool I use, I look for what I call a “high-return minimum effective dose”.

A short, simple action that requires little time or energy, but produces an outsized return on focus, clarity, energy or some other wellbeing marker.

Low effort, low time, high yield.

Today I want to share one of those high yield tools with you.

About a year ago I got really into understanding the bodies fascia system (the bodies web of connected tissue) and I stumbled across a YouTube channel called Human Garage.

They call what they teach fascial maneuvers. Short, gentle movements that release the body’s fascia, unwind stored tension, and calm the nervous system.

What caught my attention wasn’t just the science (though it’s fascinating).

It was how simple the practice was. No equipment. No gym clothes. No guru (this is important!)

Just your hands, your breath, and the impact of intentionally releasing your bodies fascial network.

The Human Garage guys define fascia as this internal fabric that governs our feelings and flow of movement in our bodies.

When fascia tightens, everything tightens.

Your breath shortens. Your posture collapses.

Your nervous system stays locked in fight or flight mode.

And until really diving into this myself, I didn’t know how much of a role fascia played on pain and stress, and how impactful it can be to work with it and release it.

But these guys teach simple, gentle movements that teach your body to let go.

In the process you release tension, and restore natural body alignment.

In minutes with any of their teachings you can start to feel lighter, clearer and calmer.

Without a pill, or a promise to fix you fast. Just you, working with yourself to feel deeply and let go.

This one is my favourite: It’s called the 15-Minute Fascia Reset.

I think of it as a kind of daily reboot. Something I’ll do when I wake up or when I wind down, oftentimes both.

When I’m tight from sitting, wired from work or stuck in my head, I’ll pull this out and it feels like a whole operating system reboot.

Its quick, it’s simple to follow along, and has a ripple of positive side effects like:

1. My ribcage opens up and I can breath deeper and slower.

2. My shoulders drop away from my ears and tension falls away from my body.

3. My jaw unclenches and the stress of the day releases.

4. And my mind slows down, just enough to notice where I need to let go.

I recommend trying it once this weekend and seeing what happens.

Then consider doing it every day for a week. Maybe just before you start your day, or just before you head to bed.

In the process, notice what starts to shift. Your posture, your breath, maybe even your perspective.

I always like tools that have big obvious impacts, but this one is more subtle, and these days I’m realizing subtle is actually big.

I wonder if you’ll notice the same.

If you do, email me back and let me know. I’d love to hear your thoughts.

Happy Sunday ya’ll 🤙

Much Love,

Cory Firth
Creator of One Minute Weekend

Let’s work together!