6-Minute Reset
Lance Labno
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Top 10 6-Minute Reset Episodes
Goodpods has curated a list of the 10 best 6-Minute Reset episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to 6-Minute Reset for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite 6-Minute Reset episode by adding your comments to the episode page.
Why Rituals Matter: Building Habits That Stick for a Healthier Mind and Body - Resilience Rituals
6-Minute Reset
🎧 Episode Title: Why Rituals Matter: Building Habits That Stick for a Healthier Mind and Body
📅 Release Date: Dec 10, 2024
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
Ever feel like you’re stuck on a hamster wheel... running endlessly but never actually getting anywhere? It’s exhausting, isn’t it? Well, today, I want to help you hop off that wheel... and take control of your own journey. Imagine your daily habits as your GPS... setting the path toward your goals. When you make those small, consistent turns... you’re on your way. But without clear direction? Let’s just say you’re more likely to find yourself in a ditch... before you’ve even finished your morning cleanse.
🎯 Top Takeaways
- Key Point 1: Rituals vs. Habits: Understanding the difference between habits (automatic actions) and rituals (intentional practices that anchor your day).
- Key Point 2: Consistency Over Complexity: Simple, consistent actions are more effective than complex routines.
- Key Point 3: Habit Stacking: Pairing new rituals with existing habits to make them stick.
- Key Point 4: Small Steps Lead to Big Change: Tiny, incremental actions can create a ripple effect for long-term transformation.
- Key Point 5: Small Steps Lead to Big Change: Tiny, incremental actions can create a ripple effect for long-term transformation.
Challenge: This week, your challenge is to start a 5-minute ritual every morning. Whether it’s stretching, deep breathing, or a gratitude practice, find what feels right for you and share it with us using #ResilientRituals.
📌 Timestamps
- [0:00] - Intro & overview
🌍 Connect with Us
- Host:Podcast Home
🔗 Recommended Episodes
⭐ Leave a Review
- Love the episode? Drop a review, and we might read yours next!
Mentioned in this episode:
Fall Prevention
"Before we dive in, let’s think about the fall. No, not autumn—the one we all worry about in old age. Ever consider that today’s skipped balance exercises might lead to tomorrow’s tumble? Here’s the good news: ‘Clearing the Clouds’ sharpens your mind, ‘Mindful Mover’ keeps you on your feet, ‘Resilience Ritual’ gives you strength, and ‘6-Minute Reset’ makes it all manageable. Because nobody wants a lifetime membership to ‘fall prevention’ classes in their seventies!"
Ad - CTC - Stamina and Endurance
"Quick pause! Now, I know you’re here to clear that mental fog, but let’s not forget the whole body that’s carrying it around. Remember the last time you really had to go, but the bathroom was, say, a hundred feet away? No problem now, but in a few years? It might feel like the New York Marathon. Good news—we’ve got podcasts to help! ‘Resilience Ritual’ will keep you strong, ‘Mindful Mover’ gets you moving, and ‘6-Minute Reset’ helps keep those habits in check. After all, staying light on your feet might keep you light on your bladder too, if you know what I mean."
Depends - RFN
"Hey there! Ever thought about the habits you're building now that might just sneak up on you later? Today, it’s easy to skip a few squats, and tomorrow? Well, let’s just say Depends might come in handy if you're not exactly...moving mindfully. That’s why I’ve got four podcasts that dive deep into resilience, movement, mindfulness, and keeping you active. From ‘Clearing the Clouds’—which will help you clear your head and focus, to ‘Mindful Mover’—that’ll get you moving like you’ve got no extra baggage, to ‘6-Minute Reset’—yes, you can reset in just 6 minutes. Because whether it’s strength, peace, or bladder control... it’s all about the habits you’re building now. Let’s get into today’s episode and stay out of diapers together, shall we?"
🎧 Episode Title: Why Rituals Matter: Building Habits That Stick for a Healthier Mind and Body
📅 Release Date: Dec 10, 2024
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
Ever feel like you’re stuck on a hamster wheel... running endlessly but never actually getting anywhere? It’s exhausting, isn’t it? Well, today, I want to help you hop off that wheel... and take control of your own journey. Imagine your daily habits as your GPS... setting the path toward your goals. When you make those small, consistent turns... you’re on your way. But without clear direction? Let’s just say you’re more likely to find yourself in a ditch... before you’ve even finished your morning cleanse.
🎯 Top Takeaways
- Key Point 1: Rituals vs. Habits: Understanding the difference between habits (automatic actions) and rituals (intentional practices that anchor your day).
- Key Point 2: Consistency Over Complexity: Simple, consistent actions are more effective than complex routines.
- Key Point 3: Habit Stacking: Pairing new rituals with existing habits to make them stick.
- Key Point 4: Small Steps Lead to Big Change: Tiny, incremental actions can create a ripple effect for long-term transformation.
- Key Point 5: Small Steps Lead to Big Change: Tiny, incremental actions can create a ripple effect for long-term transformation.
Challenge: This week, your challenge is to start a 5-minute ritual every morning. Whether it’s stretching, deep breathing, or a gratitude practice, find what feels right for you and share it with us using #ResilientRituals.
📌 Timestamps
- [0:00] - Intro & overview
🌍 Connect with Us
- Host:Podcast Home
🔗 Recommended Episodes
⭐ Leave a Review
- Love the episode? Drop a review, and we might read yours next!
Mentioned in this episode:
Fall Prevention
"Before we dive in, let’s think about the fall. No, not autumn—the one we all worry about in old age. Ever consider that today’s skipped balance exercises might lead to tomorrow’s tumble? Here’s the good news: ‘Clearing the Clouds’ sharpens your mind, ‘Mindful Mover’ keeps you on your feet, ‘Resilience Ritual’ gives you strength, and ‘6-Minute Reset’ makes it all manageable. Because nobody wants a lifetime membership to ‘fall prevention’ classes in their seventies!"
Ad - CTC - Stamina and Endurance
"Quick pause! Now, I know you’re here to clear that mental fog, but let’s not forget the whole body that’s carrying it around. Remember the last time you really had to go, but the bathroom was, say, a hundred feet away? No problem now, but in a few years? It might feel like the New York Marathon. Good news—we’ve got podcasts to help! ‘Resilience Ritual’ will keep you strong, ‘Mindful Mover’ gets you moving, and ‘6-Minute Reset’ helps keep those habits in check. After all, staying light on your feet might keep you light on your bladder too, if you know what I mean."
Depends - RFN
"Hey there! Ever thought about the habits you're building now that might just sneak up on you later? Today, it’s easy to skip a few squats, and tomorrow? Well, let’s just say Depends might come in handy if you're not exactly...moving mindfully. That’s why I’ve got four podcasts that dive deep into resilience, movement, mindfulness, and keeping you active. From ‘Clearing the Clouds’—which will help you clear your head and focus, to ‘Mindful Mover’—that’ll get you moving like you’ve got no extra baggage, to ‘6-Minute Reset’—yes, you can reset in just 6 minutes. Because whether it’s strength, peace, or bladder control... it’s all about the habits you’re building now. Let’s get into today’s episode and stay out of diapers together, shall we?"
10/12/24 • 25 min
Wind Down Wisely: Evening Rituals for Relaxation, Gratitude, and Better Sleep - Resilience Rituals
6-Minute Reset
🎧 Episode Title: Wind Down Wisely: Evening Rituals for Relaxation, Gratitude, and Better Sleep
📅 Release Date: 1/2/2025
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
The Art of Keeping It Together,' Lance Labno walks you through a simple evening routine designed to help you wind down wisely. Learn practical techniques like gratitude journaling, mindful breathwork, and guided reflection to relax, let go of the day's stress, and sleep better tonight.
🎯 Top Takeaways
- Key Point 1: Gratitude Journaling: A simple practice of writing down three things you’re grateful for to help shift focus from stress to positive moments.
- Key Point 2: Mindful Breathwork: Easy breathing exercises to calm the mind and reset the nervous system, promoting relaxation before sleep.
- Key Point 3: Guided Reflection: A method to focus on what went well during the day rather than replaying negative thoughts, helping to end the day on a positive note.
📌 Timestamps
- [0:00] - Intro & overview
🌍 Connect with Us
🔗 Recommended Episodes
- Why Rituals Matter: Building Habits That Stick for a Healthier Mind and Body
- Wind Down Wisely: Evening Rituals for Relaxation, Gratitude, and Better Sleep
- Transform Your Daily Routine: How to Build Meaningful Rituals for a Balanced Life
⭐ Leave a Review
- Love the episode? Drop a review, and we might read yours next!
- Lease a Podchaser Review for Resilience Rituals
Mentioned in this episode:
Ad: Resilience Flow Network
Ever wondered what your body’s trying to tell you? Or why that little ache won’t go away? On The Resilience Flow Network, our podcasts help you tune in to those signals ... with simple, practical advice. From Clearing the Clouds to Mindful Mover, Resilience Rituals, and 6-Minute Reset ... each episode gives you easy-to-follow tips for a healthier, more resilient life. And guiding you is Lance Labno ... a doctor of physical therapy, one who knows how to help you understand your body ... and make real changes in how you feel. So whether you’ve got five minutes or half an hour ... there’s something here to help you move better, feel better, and live well. Take a step toward a healthier you ... and subscribe to all of our Podcasts on The Resilience Flow Network on Apple Podcasts, Spotify, or wherever you get your podcasts!
🎧 Episode Title: Wind Down Wisely: Evening Rituals for Relaxation, Gratitude, and Better Sleep
📅 Release Date: 1/2/2025
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
The Art of Keeping It Together,' Lance Labno walks you through a simple evening routine designed to help you wind down wisely. Learn practical techniques like gratitude journaling, mindful breathwork, and guided reflection to relax, let go of the day's stress, and sleep better tonight.
🎯 Top Takeaways
- Key Point 1: Gratitude Journaling: A simple practice of writing down three things you’re grateful for to help shift focus from stress to positive moments.
- Key Point 2: Mindful Breathwork: Easy breathing exercises to calm the mind and reset the nervous system, promoting relaxation before sleep.
- Key Point 3: Guided Reflection: A method to focus on what went well during the day rather than replaying negative thoughts, helping to end the day on a positive note.
📌 Timestamps
- [0:00] - Intro & overview
🌍 Connect with Us
🔗 Recommended Episodes
- Why Rituals Matter: Building Habits That Stick for a Healthier Mind and Body
- Wind Down Wisely: Evening Rituals for Relaxation, Gratitude, and Better Sleep
- Transform Your Daily Routine: How to Build Meaningful Rituals for a Balanced Life
⭐ Leave a Review
- Love the episode? Drop a review, and we might read yours next!
- Lease a Podchaser Review for Resilience Rituals
Mentioned in this episode:
Ad: Resilience Flow Network
Ever wondered what your body’s trying to tell you? Or why that little ache won’t go away? On The Resilience Flow Network, our podcasts help you tune in to those signals ... with simple, practical advice. From Clearing the Clouds to Mindful Mover, Resilience Rituals, and 6-Minute Reset ... each episode gives you easy-to-follow tips for a healthier, more resilient life. And guiding you is Lance Labno ... a doctor of physical therapy, one who knows how to help you understand your body ... and make real changes in how you feel. So whether you’ve got five minutes or half an hour ... there’s something here to help you move better, feel better, and live well. Take a step toward a healthier you ... and subscribe to all of our Podcasts on The Resilience Flow Network on Apple Podcasts, Spotify, or wherever you get your podcasts!
01/01/25 • 23 min
Morning Rituals for a Balanced Day: Breathwork, Stretching, and Journaling | The Daily Reset - Resilience Rituals
6-Minute Reset
🎧 Episode Title: Morning Rituals for a Balanced Day: Breathwork, Stretching, and Journaling | The Daily Reset
📅 Release Date: 12/26/2024
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
The Daily Reset—a transformative approach to your morning routine designed to bring mental clarity, physical energy, and emotional balance. Discover three simple but powerful rituals: breathwork to calm your mind, mindful stretching to energize your body, and journaling to set clear intentions for the day. These practices aren't just about starting your day right; they’re tools for resetting anytime you feel overwhelmed. Tune in for actionable tips, guided exercises, and engaging metaphors that will help you build resilience and cultivate a peaceful start to every morning.
🎯 Top Takeaways
- Key Point 1: Breathwork for Mental Clarity: The 4-7-8 technique helps activate the parasympathetic nervous system, calming your mind and reducing anxiety.
- Mindful Stretching for Energy Flow: Gentle morning stretches (like sun salutations) boost circulation, release tension, and energize the body.
- Journaling for Setting Intentions: Writing down intentions acts as a mental reset, clearing away the clutter and providing direction for the day. Reflection prompts encourage self-compassion and deeper self-awareness.
📌 Timestamps
- [0:00] - Intro & overview
🌍 Connect with Us
🔗 Recommended Episodes
⭐ Leave a Review
- Love the episode? Drop a review, and we might read yours next!Lease a Podchaser Review for Resilience Rituals
Mentioned in this episode:
Ad - CTC - Stamina and Endurance
"Quick pause! Now, I know you’re here to clear that mental fog, but let’s not forget the whole body that’s carrying it around. Remember the last time you really had to go, but the bathroom was, say, a hundred feet away? No problem now, but in a few years? It might feel like the New York Marathon. Good news—we’ve got podcasts to help! ‘Resilience Ritual’ will keep you strong, ‘Mindful Mover’ gets you moving, and ‘6-Minute Reset’ helps keep those habits in check. After all, staying light on your feet might keep you light on your bladder too, if you know what I mean."
🎧 Episode Title: Morning Rituals for a Balanced Day: Breathwork, Stretching, and Journaling | The Daily Reset
📅 Release Date: 12/26/2024
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
The Daily Reset—a transformative approach to your morning routine designed to bring mental clarity, physical energy, and emotional balance. Discover three simple but powerful rituals: breathwork to calm your mind, mindful stretching to energize your body, and journaling to set clear intentions for the day. These practices aren't just about starting your day right; they’re tools for resetting anytime you feel overwhelmed. Tune in for actionable tips, guided exercises, and engaging metaphors that will help you build resilience and cultivate a peaceful start to every morning.
🎯 Top Takeaways
- Key Point 1: Breathwork for Mental Clarity: The 4-7-8 technique helps activate the parasympathetic nervous system, calming your mind and reducing anxiety.
- Mindful Stretching for Energy Flow: Gentle morning stretches (like sun salutations) boost circulation, release tension, and energize the body.
- Journaling for Setting Intentions: Writing down intentions acts as a mental reset, clearing away the clutter and providing direction for the day. Reflection prompts encourage self-compassion and deeper self-awareness.
📌 Timestamps
- [0:00] - Intro & overview
🌍 Connect with Us
🔗 Recommended Episodes
⭐ Leave a Review
- Love the episode? Drop a review, and we might read yours next!Lease a Podchaser Review for Resilience Rituals
Mentioned in this episode:
Ad - CTC - Stamina and Endurance
"Quick pause! Now, I know you’re here to clear that mental fog, but let’s not forget the whole body that’s carrying it around. Remember the last time you really had to go, but the bathroom was, say, a hundred feet away? No problem now, but in a few years? It might feel like the New York Marathon. Good news—we’ve got podcasts to help! ‘Resilience Ritual’ will keep you strong, ‘Mindful Mover’ gets you moving, and ‘6-Minute Reset’ helps keep those habits in check. After all, staying light on your feet might keep you light on your bladder too, if you know what I mean."
12/26/24 • 21 min
Transform Your Daily Routine: How to Build Meaningful Rituals for a Balanced Life - Resilience Rituals
6-Minute Reset
🎧 Episode Title: Transform Your Daily Routine: How to Build Meaningful Rituals for a Balanced Life
📅 Release Date: 12/18/2024
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
In this episode, learn how to transform everyday routines into meaningful rituals that ground and energize you. Discover the science behind rituals, practical tips for getting started, and exercises you can try right away to create intentional moments throughout your day.
🎯 Top Takeaways
- Key Point 1: Rituals vs. Habits: Understanding the distinction between automatic habits and intentional rituals.
- Key Point 2: Practical Ritual-Building Tips: Actionable steps to begin integrating meaningful rituals into daily routines.
- Key Point 3: The Role of Environmental Cues: Using space and visual triggers to reinforce rituals.
- Key Point 4: Personalization and Consistency: How to make rituals unique, meaningful, and sustainable.
📌 Timestamps
- [0:00] - Intro & overview
🌍 Connect with Us
🔗 Recommended Episodes
⭐ Leave a Review
- Love the episode? Drop a review, and we might read yours next!
Mentioned in this episode:
Ad - CTC - Stamina and Endurance
"Quick pause! Now, I know you’re here to clear that mental fog, but let’s not forget the whole body that’s carrying it around. Remember the last time you really had to go, but the bathroom was, say, a hundred feet away? No problem now, but in a few years? It might feel like the New York Marathon. Good news—we’ve got podcasts to help! ‘Resilience Ritual’ will keep you strong, ‘Mindful Mover’ gets you moving, and ‘6-Minute Reset’ helps keep those habits in check. After all, staying light on your feet might keep you light on your bladder too, if you know what I mean."
Depends - RFN
"Hey there! Ever thought about the habits you're building now that might just sneak up on you later? Today, it’s easy to skip a few squats, and tomorrow? Well, let’s just say Depends might come in handy if you're not exactly...moving mindfully. That’s why I’ve got four podcasts that dive deep into resilience, movement, mindfulness, and keeping you active. From ‘Clearing the Clouds’—which will help you clear your head and focus, to ‘Mindful Mover’—that’ll get you moving like you’ve got no extra baggage, to ‘6-Minute Reset’—yes, you can reset in just 6 minutes. Because whether it’s strength, peace, or bladder control... it’s all about the habits you’re building now. Let’s get into today’s episode and stay out of diapers together, shall we?"
Ad - MM - Core Strength 2024
"Alright, quick break. Here’s something to chew on—if you’re the type who’s putting off strengthening your core today, just picture yourself trying to balance on a yoga mat in your seventies. Not a pretty sight? No worries! ‘Clearing the Clouds’ will help you start fresh, ‘6-Minute Reset’ gives you no-excuse quick habits, and ‘Resilience Ritual’—well, that’ll help you fight the good fight when your knees say ‘no more.’ So, tune in and keep those future diapers optional, alright?"
🎧 Episode Title: Transform Your Daily Routine: How to Build Meaningful Rituals for a Balanced Life
📅 Release Date: 12/18/2024
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
In this episode, learn how to transform everyday routines into meaningful rituals that ground and energize you. Discover the science behind rituals, practical tips for getting started, and exercises you can try right away to create intentional moments throughout your day.
🎯 Top Takeaways
- Key Point 1: Rituals vs. Habits: Understanding the distinction between automatic habits and intentional rituals.
- Key Point 2: Practical Ritual-Building Tips: Actionable steps to begin integrating meaningful rituals into daily routines.
- Key Point 3: The Role of Environmental Cues: Using space and visual triggers to reinforce rituals.
- Key Point 4: Personalization and Consistency: How to make rituals unique, meaningful, and sustainable.
📌 Timestamps
- [0:00] - Intro & overview
🌍 Connect with Us
🔗 Recommended Episodes
⭐ Leave a Review
- Love the episode? Drop a review, and we might read yours next!
Mentioned in this episode:
Ad - CTC - Stamina and Endurance
"Quick pause! Now, I know you’re here to clear that mental fog, but let’s not forget the whole body that’s carrying it around. Remember the last time you really had to go, but the bathroom was, say, a hundred feet away? No problem now, but in a few years? It might feel like the New York Marathon. Good news—we’ve got podcasts to help! ‘Resilience Ritual’ will keep you strong, ‘Mindful Mover’ gets you moving, and ‘6-Minute Reset’ helps keep those habits in check. After all, staying light on your feet might keep you light on your bladder too, if you know what I mean."
Depends - RFN
"Hey there! Ever thought about the habits you're building now that might just sneak up on you later? Today, it’s easy to skip a few squats, and tomorrow? Well, let’s just say Depends might come in handy if you're not exactly...moving mindfully. That’s why I’ve got four podcasts that dive deep into resilience, movement, mindfulness, and keeping you active. From ‘Clearing the Clouds’—which will help you clear your head and focus, to ‘Mindful Mover’—that’ll get you moving like you’ve got no extra baggage, to ‘6-Minute Reset’—yes, you can reset in just 6 minutes. Because whether it’s strength, peace, or bladder control... it’s all about the habits you’re building now. Let’s get into today’s episode and stay out of diapers together, shall we?"
Ad - MM - Core Strength 2024
"Alright, quick break. Here’s something to chew on—if you’re the type who’s putting off strengthening your core today, just picture yourself trying to balance on a yoga mat in your seventies. Not a pretty sight? No worries! ‘Clearing the Clouds’ will help you start fresh, ‘6-Minute Reset’ gives you no-excuse quick habits, and ‘Resilience Ritual’—well, that’ll help you fight the good fight when your knees say ‘no more.’ So, tune in and keep those future diapers optional, alright?"
12/19/24 • 22 min
🎧 Episode Title: How to Create Your Custom Movement Routine for Total Wellness
📅 Release Date: 12/7/2024
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
This episode empowers listeners to:
- Develop a movement routine tailored to their physical and emotional needs.
- Move beyond “no pain, no gain” to a mindful, collaborative approach with their bodies.
- Gain insights from cutting-edge concepts like Spiral Dynamics and Integral Theory, blending philosophy and practicality.
- Cultivate a deeper body-mind connection for lasting well-being.
🎯 Top Takeaways
Movement as a Conversation: Treat your body as a partner, not an opponent—learn to listen and respond with care.
5-Step Framework:
- Assess your body's needs through regular check-ins.
- Define clear, meaningful goals.
- Choose simple, effective exercises (e.g., stretches, strengthening, mobility work).
- Create a consistent routine by integrating movement into daily habits.
- Track progress and adjust as needed.
Micro-Movements Matter: Small, consistent actions create profound physical and emotional changes over time.
Holistic Integration: Align your movement routine with your lifestyle, environment, and community values.
Exercises
- Full-Body Scan: Close your eyes, take deep breaths, and notice areas of tension. Use this as a starting point for your routine.
- Foundational Movements:
- Neck rolls and shoulder stretches (for desk workers).
- Bodyweight squats and wall push-ups (for strength and support).
- Hip circles and spinal twists (for mobility and fluidity).
- Breathing and Grounding: Place your hand on your chest, breathe deeply, and feel your body’s rhythm. Use this to reset and refocus during stressful moments.
Weekly Challenge
“Daily Micro-Movements”
Commit to integrating mindful movement into your day:
- Perform 5 minutes of stretching or mobility exercises every hour.
- Pair movement with existing habits (e.g., stretching while waiting for coffee, walking after meals).
- Keep a simple journal, noting how your body feels before and after each practice. Reflect on the changes by week’s end.
📌 Timestamps
- [0:00] - Intro & overview
🌍 Connect with Us
🔗 Recommended Episodes
⭐ Leave a Review
- Love the episode? Drop a review, and we might read yours next! Review Here on Podchaser!
Mentioned in this episode:
Ad: Resilient Flow - Shoulder Strength
🎧 Episode Title: How to Create Your Custom Movement Routine for Total Wellness
📅 Release Date: 12/7/2024
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
This episode empowers listeners to:
- Develop a movement routine tailored to their physical and emotional needs.
- Move beyond “no pain, no gain” to a mindful, collaborative approach with their bodies.
- Gain insights from cutting-edge concepts like Spiral Dynamics and Integral Theory, blending philosophy and practicality.
- Cultivate a deeper body-mind connection for lasting well-being.
🎯 Top Takeaways
Movement as a Conversation: Treat your body as a partner, not an opponent—learn to listen and respond with care.
5-Step Framework:
- Assess your body's needs through regular check-ins.
- Define clear, meaningful goals.
- Choose simple, effective exercises (e.g., stretches, strengthening, mobility work).
- Create a consistent routine by integrating movement into daily habits.
- Track progress and adjust as needed.
Micro-Movements Matter: Small, consistent actions create profound physical and emotional changes over time.
Holistic Integration: Align your movement routine with your lifestyle, environment, and community values.
Exercises
- Full-Body Scan: Close your eyes, take deep breaths, and notice areas of tension. Use this as a starting point for your routine.
- Foundational Movements:
- Neck rolls and shoulder stretches (for desk workers).
- Bodyweight squats and wall push-ups (for strength and support).
- Hip circles and spinal twists (for mobility and fluidity).
- Breathing and Grounding: Place your hand on your chest, breathe deeply, and feel your body’s rhythm. Use this to reset and refocus during stressful moments.
Weekly Challenge
“Daily Micro-Movements”
Commit to integrating mindful movement into your day:
- Perform 5 minutes of stretching or mobility exercises every hour.
- Pair movement with existing habits (e.g., stretching while waiting for coffee, walking after meals).
- Keep a simple journal, noting how your body feels before and after each practice. Reflect on the changes by week’s end.
📌 Timestamps
- [0:00] - Intro & overview
🌍 Connect with Us
🔗 Recommended Episodes
⭐ Leave a Review
- Love the episode? Drop a review, and we might read yours next! Review Here on Podchaser!
Mentioned in this episode:
Ad: Resilient Flow - Shoulder Strength
12/31/24 • 22 min
🎧 Episode Title: Mindful Motion: How to Relieve Tension and Connect with Your Body
📅 Release Date: 12/7/2024
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
Discover why movement is key to a clearer mind in Episode 1 of Mindful Mover. We explore the surprising link between physical activity and mental clarity using Spiral Dynamics and Integral Theory. Learn practical tips and exercises to sweep away brain fog, boost creativity, and level up your mental game—all without needing a gym membership.
🎯 Top Takeaways
- Key Point 1: Mindful Movement as a Diagnostic Tool: Physical discomfort can be a signal of deeper emotional or mental stress.
- Key Point 2: Curiosity Over Control: Instead of trying to "fix" discomfort, approach it with curiosity and compassion.
- Key Point 3: Integration of Physical and Mental Practices: Combining objective actions (stretching, breathing) with mindfulness leads to holistic well-being.
Exercises
- The Shoulder Serenade: A guided shoulder roll exercise designed to release tension in the neck and shoulders, using metaphors like "bungee cords" and "melted snowman" for visualization.
- The Deep Breath Reboot: A deep breathing exercise focused on expanding the belly and releasing tension, using metaphors like "balloon vs. soda straw" and "ocean wave" to enhance the experience.
- Guided Stretch: A series of stretches incorporating mindful breathing and self-reflection, including tilting the head and gently swaying from side to side.
- Weekly Challenge: Mindful Breaks: Setting reminders throughout the day for mindful breaks, involving stretching, breathing, and checking in with the body’s sensations.
📌 Timestamps
- [0:00] - Intro & overview
🌍 Connect with Us
🔗 Recommended Episodes
⭐ Leave a Review
- Love the episode? Drop a review, and we might read yours next! Review Here on Podchaser!
Mentioned in this episode:
Ad: Clearing the Clouds - Staying Active
🎧 Episode Title: Mindful Motion: How to Relieve Tension and Connect with Your Body
📅 Release Date: 12/7/2024
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
Discover why movement is key to a clearer mind in Episode 1 of Mindful Mover. We explore the surprising link between physical activity and mental clarity using Spiral Dynamics and Integral Theory. Learn practical tips and exercises to sweep away brain fog, boost creativity, and level up your mental game—all without needing a gym membership.
🎯 Top Takeaways
- Key Point 1: Mindful Movement as a Diagnostic Tool: Physical discomfort can be a signal of deeper emotional or mental stress.
- Key Point 2: Curiosity Over Control: Instead of trying to "fix" discomfort, approach it with curiosity and compassion.
- Key Point 3: Integration of Physical and Mental Practices: Combining objective actions (stretching, breathing) with mindfulness leads to holistic well-being.
Exercises
- The Shoulder Serenade: A guided shoulder roll exercise designed to release tension in the neck and shoulders, using metaphors like "bungee cords" and "melted snowman" for visualization.
- The Deep Breath Reboot: A deep breathing exercise focused on expanding the belly and releasing tension, using metaphors like "balloon vs. soda straw" and "ocean wave" to enhance the experience.
- Guided Stretch: A series of stretches incorporating mindful breathing and self-reflection, including tilting the head and gently swaying from side to side.
- Weekly Challenge: Mindful Breaks: Setting reminders throughout the day for mindful breaks, involving stretching, breathing, and checking in with the body’s sensations.
📌 Timestamps
- [0:00] - Intro & overview
🌍 Connect with Us
🔗 Recommended Episodes
⭐ Leave a Review
- Love the episode? Drop a review, and we might read yours next! Review Here on Podchaser!
Mentioned in this episode:
Ad: Clearing the Clouds - Staying Active
12/24/24 • 18 min
Easy Wins for Wellness: Simple Desk Hacks and Stress Relief Tips for Busy Schedules - Mindful Mover
6-Minute Reset
🎧 Episode Title: Easy Wins for Wellness: Simple Desk Hacks and Stress Relief Tips for Busy Schedules
📅 Release Date: 12/16/2024
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
Feeling stiff after a long day at your desk? In this episode of Clearing the Clouds, we share easy, actionable tips to relieve stress and improve your posture without turning your office into a yoga studio. Tune in for simple desk hacks, the Pomodoro Technique for movement, and stretches you can do without looking weird. Your body will thank you! #DeskWellness #EasyWins
🎯 Top Takeaways
- Key Point 1: Optimize Your Workspace: Simple desk adjustments (e.g., monitor height) can reduce neck and back strain.
- Key Point 2: Incorporate Movement Breaks: Use the Pomodoro Technique to build movement into your day and boost energy levels.
- Key Point 3: Practice Desk Stretches: Easy stretches like the shoulder roll and "Desk Pretzel" help alleviate muscle tension and improve posture.
Exercises
- Chair Height Adjustment Exercise: Adjust your chair height so your knees form a 90-degree angle and your feet rest flat on the ground.
- The Shoulder Roll Stretch: Sit or stand up straight. Roll your shoulders forward three times, then backward three times. Repeat as needed throughout the day.
- The Desk Pretzel Stretch: Cross one leg over the other and gently twist your torso towards the top leg. Hold for a few seconds, then switch sides.
- The Pomodoro Movement Break: Set a 25-minute timer for focused work, followed by a 5-minute break for stretching or walking.
📌 Timestamps
- [0:00] - Intro & overview
🌍 Connect with Us
🔗 Recommended Episodes
⭐ Leave a Review
- Love the episode? Drop a review, and we might read yours next! Review Here on Podchaser!
Mentioned in this episode:
Ad: Clearing the Clouds - Bending Flexibility
Ad- 6-Minute Reset - Sitting Awareness
🎧 Episode Title: Easy Wins for Wellness: Simple Desk Hacks and Stress Relief Tips for Busy Schedules
📅 Release Date: 12/16/2024
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
Feeling stiff after a long day at your desk? In this episode of Clearing the Clouds, we share easy, actionable tips to relieve stress and improve your posture without turning your office into a yoga studio. Tune in for simple desk hacks, the Pomodoro Technique for movement, and stretches you can do without looking weird. Your body will thank you! #DeskWellness #EasyWins
🎯 Top Takeaways
- Key Point 1: Optimize Your Workspace: Simple desk adjustments (e.g., monitor height) can reduce neck and back strain.
- Key Point 2: Incorporate Movement Breaks: Use the Pomodoro Technique to build movement into your day and boost energy levels.
- Key Point 3: Practice Desk Stretches: Easy stretches like the shoulder roll and "Desk Pretzel" help alleviate muscle tension and improve posture.
Exercises
- Chair Height Adjustment Exercise: Adjust your chair height so your knees form a 90-degree angle and your feet rest flat on the ground.
- The Shoulder Roll Stretch: Sit or stand up straight. Roll your shoulders forward three times, then backward three times. Repeat as needed throughout the day.
- The Desk Pretzel Stretch: Cross one leg over the other and gently twist your torso towards the top leg. Hold for a few seconds, then switch sides.
- The Pomodoro Movement Break: Set a 25-minute timer for focused work, followed by a 5-minute break for stretching or walking.
📌 Timestamps
- [0:00] - Intro & overview
🌍 Connect with Us
🔗 Recommended Episodes
⭐ Leave a Review
- Love the episode? Drop a review, and we might read yours next! Review Here on Podchaser!
Mentioned in this episode:
Ad: Clearing the Clouds - Bending Flexibility
Ad- 6-Minute Reset - Sitting Awareness
12/16/24 • 26 min
🎧 Episode Title: Movement Matters: Boost Your Mind and Clarity with Simple Steps
📅 Release Date: 12/7/2024
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
Discover why movement is key to a clearer mind in Episode 1 of Mindful Mover. We explore the surprising link between physical activity and mental clarity using Spiral Dynamics and Integral Theory. Learn practical tips and exercises to sweep away brain fog, boost creativity, and level up your mental game—all without needing a gym membership.
🎯 Top Takeaways
- Key Point 1: Identify the Mental Clouds: Learn to recognize when stress, doubt, or confusion is clouding your thoughts.
- Key Point 2: Mindful Awareness: Use mindful check-ins to pause and assess your mental state, preventing small clouds from growing into storms.
- Key Point 3: Scientific support for movement: The Upper Right quadrant of Integral Theory highlights the measurable, objective benefits of physical activity, including increased blood flow, endorphin release, and enhanced creativity.t.
Exercises
- Hourly Stretch Reminder: Set a timer to stand up and stretch every hour. Use the anchor phrase "Time for a Quick Fix!" to signal your brain for a reset.
- Try New Movement Forms: Experiment with different activities each day for a week (e.g., yoga, dance breaks, walking). Rate your experience and observe how different types of movement affect your mood and clarity.
- 10-Minute Daily Walk: Incorporate a simple 10-minute walk into your daily routine. Use it as a moving meditation and focus on sensory details (sounds, smells, and sights).
- Gratitude Walk: During your walk, think of three things you’re grateful for. This exercise shifts your mindset and enhances mental clarity.
📌 Timestamps
- [0:00] - Intro & overview
🌍 Connect with Us
🔗 Recommended Episodes
⭐ Leave a Review
- Love the episode? Drop a review, and we might read yours next! Review Here on Podchaser!
🎧 Episode Title: Movement Matters: Boost Your Mind and Clarity with Simple Steps
📅 Release Date: 12/7/2024
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
Discover why movement is key to a clearer mind in Episode 1 of Mindful Mover. We explore the surprising link between physical activity and mental clarity using Spiral Dynamics and Integral Theory. Learn practical tips and exercises to sweep away brain fog, boost creativity, and level up your mental game—all without needing a gym membership.
🎯 Top Takeaways
- Key Point 1: Identify the Mental Clouds: Learn to recognize when stress, doubt, or confusion is clouding your thoughts.
- Key Point 2: Mindful Awareness: Use mindful check-ins to pause and assess your mental state, preventing small clouds from growing into storms.
- Key Point 3: Scientific support for movement: The Upper Right quadrant of Integral Theory highlights the measurable, objective benefits of physical activity, including increased blood flow, endorphin release, and enhanced creativity.t.
Exercises
- Hourly Stretch Reminder: Set a timer to stand up and stretch every hour. Use the anchor phrase "Time for a Quick Fix!" to signal your brain for a reset.
- Try New Movement Forms: Experiment with different activities each day for a week (e.g., yoga, dance breaks, walking). Rate your experience and observe how different types of movement affect your mood and clarity.
- 10-Minute Daily Walk: Incorporate a simple 10-minute walk into your daily routine. Use it as a moving meditation and focus on sensory details (sounds, smells, and sights).
- Gratitude Walk: During your walk, think of three things you’re grateful for. This exercise shifts your mindset and enhances mental clarity.
📌 Timestamps
- [0:00] - Intro & overview
🌍 Connect with Us
🔗 Recommended Episodes
⭐ Leave a Review
- Love the episode? Drop a review, and we might read yours next! Review Here on Podchaser!
12/08/24 • 31 min
🎧 Episode Title: Quick Reset Techniques: Mindful Stretches to Relieve Desk Tension
📅 Release Date: 1/2/2025
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
"Using Micro-Resets to Combat Desk-Related Discomfort and Enhance Productivity"
This episode focuses on practical techniques that listeners can implement immediately, with exercises tailored for those who spend long hours sitting or working at a desk.
The theme centers on the idea that minor, intentional adjustments throughout the day can significantly improve physical well-being and productivity. This aligns with the overarching message of integrating mindfulness and movement into everyday activities without needing a significant time commitment.
🎯 Top Takeaways
- The Importance of Micro-Resets: Small, mindful movements can alleviate discomfort and improve posture, even if done for just a few seconds.
- Practical Desk Stretches: The Desk Shoulder Stretch and Seated Twist are easy, effective ways to release upper body tension and relieve lower back stiffness.
- Consistency is Key: Incorporating these micro-resets throughout the day can lead to noticeable improvements in how the body feels, enhancing overall well-being and focus.
- Mindful Movement: Pairing stretches with deep, controlled breathing enhances the effectiveness of the exercises and promotes relaxation.
- Progress Over Perfection: Making small efforts regularly is more beneficial than seeking perfection. It’s about creating sustainable habits that support long-term health.
Challenge: Try [specific tip] and tag us with your results!
📌 Timestamps
- [0:00] - Intro & overview
🌍 Connect with Us
- 6-Minute Reset website
- 🔗 Recommended Episodes
Mentioned in this episode:
Ad - Clearing the Clouds - Mobility and
"Getting out of bed shouldn’t feel like the first challenge of the day! Clearing the Clouds helps keep your body moving smoothly, so you’re not treating every chair like it’s the perfect spot for a long sit. Move now, stay independent later—because no one wants to be ‘the friend who always needs a hand up’!"
🎧 Episode Title: Quick Reset Techniques: Mindful Stretches to Relieve Desk Tension
📅 Release Date: 1/2/2025
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
"Using Micro-Resets to Combat Desk-Related Discomfort and Enhance Productivity"
This episode focuses on practical techniques that listeners can implement immediately, with exercises tailored for those who spend long hours sitting or working at a desk.
The theme centers on the idea that minor, intentional adjustments throughout the day can significantly improve physical well-being and productivity. This aligns with the overarching message of integrating mindfulness and movement into everyday activities without needing a significant time commitment.
🎯 Top Takeaways
- The Importance of Micro-Resets: Small, mindful movements can alleviate discomfort and improve posture, even if done for just a few seconds.
- Practical Desk Stretches: The Desk Shoulder Stretch and Seated Twist are easy, effective ways to release upper body tension and relieve lower back stiffness.
- Consistency is Key: Incorporating these micro-resets throughout the day can lead to noticeable improvements in how the body feels, enhancing overall well-being and focus.
- Mindful Movement: Pairing stretches with deep, controlled breathing enhances the effectiveness of the exercises and promotes relaxation.
- Progress Over Perfection: Making small efforts regularly is more beneficial than seeking perfection. It’s about creating sustainable habits that support long-term health.
Challenge: Try [specific tip] and tag us with your results!
📌 Timestamps
- [0:00] - Intro & overview
🌍 Connect with Us
- 6-Minute Reset website
- 🔗 Recommended Episodes
Mentioned in this episode:
Ad - Clearing the Clouds - Mobility and
"Getting out of bed shouldn’t feel like the first challenge of the day! Clearing the Clouds helps keep your body moving smoothly, so you’re not treating every chair like it’s the perfect spot for a long sit. Move now, stay independent later—because no one wants to be ‘the friend who always needs a hand up’!"
01/02/25 • 7 min
🎧 Episode Title: Instant Energy Boost through Simple Movement and Stretching Exercises
📅 Release Date: 12/28/2024
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
Feeling sluggish in the middle of the day? In this episode of 6-Minute Reset, host Lance Labno guides you through three simple exercises designed to boost your energy and focus instantly. Whether you’re at your desk or taking a quick break, these movements can help you shake off fatigue and reset your body and mind.
🎯 Top Takeaways
- Quick Physical Reset: The exercises are designed to help listeners break out of physical stiffness and increase circulation in just a few minutes.
- Boost Focus and Productivity: The simple movements stimulate the nervous system, leading to a quick boost in alertness and mental clarity.
- Mind-Body Connection: The episode reinforces the importance of taking short breaks for physical and mental well-being.
📌 Timestamps
- [0:00] - Intro & overview
🌍 Connect with Us
- Host: 6-Minute Reset website
🔗 Recommended Episodes
Mentioned in this episode:
Ad - Mindful Mover - Core Strength
"Alright, quick break. Here’s something to chew on—if you’re the type who’s putting off strengthening your core today, just picture yourself trying to balance on a yoga mat in your seventies. Not a pretty sight? No worries! ‘Clearing the Clouds’ will help you start fresh, ‘6-Minute Reset’ gives you no-excuse quick habits, and ‘Resilience Ritual’—well, that’ll help you fight the good fight when your knees say ‘no more.’ So, tune in and keep those future diapers optional, alright?"
🎧 Episode Title: Instant Energy Boost through Simple Movement and Stretching Exercises
📅 Release Date: 12/28/2024
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
Feeling sluggish in the middle of the day? In this episode of 6-Minute Reset, host Lance Labno guides you through three simple exercises designed to boost your energy and focus instantly. Whether you’re at your desk or taking a quick break, these movements can help you shake off fatigue and reset your body and mind.
🎯 Top Takeaways
- Quick Physical Reset: The exercises are designed to help listeners break out of physical stiffness and increase circulation in just a few minutes.
- Boost Focus and Productivity: The simple movements stimulate the nervous system, leading to a quick boost in alertness and mental clarity.
- Mind-Body Connection: The episode reinforces the importance of taking short breaks for physical and mental well-being.
📌 Timestamps
- [0:00] - Intro & overview
🌍 Connect with Us
- Host: 6-Minute Reset website
🔗 Recommended Episodes
Mentioned in this episode:
Ad - Mindful Mover - Core Strength
"Alright, quick break. Here’s something to chew on—if you’re the type who’s putting off strengthening your core today, just picture yourself trying to balance on a yoga mat in your seventies. Not a pretty sight? No worries! ‘Clearing the Clouds’ will help you start fresh, ‘6-Minute Reset’ gives you no-excuse quick habits, and ‘Resilience Ritual’—well, that’ll help you fight the good fight when your knees say ‘no more.’ So, tune in and keep those future diapers optional, alright?"
12/28/24 • 6 min
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FAQ
How many episodes does 6-Minute Reset have?
6-Minute Reset currently has 17 episodes available.
What topics does 6-Minute Reset cover?
The podcast is about Health & Fitness, Fitness, Podcasts, Self-Improvement and Education.
What is the most popular episode on 6-Minute Reset?
The episode title 'Quick Reset Techniques: Mindful Stretches to Relieve Desk Tension' is the most popular.
What is the average episode length on 6-Minute Reset?
The average episode length on 6-Minute Reset is 18 minutes.
How often are episodes of 6-Minute Reset released?
Episodes of 6-Minute Reset are typically released every 1 day, 15 hours.
When was the first episode of 6-Minute Reset?
The first episode of 6-Minute Reset was released on Oct 12, 2024.
Show more FAQ
Show more FAQ