Five Minutes to Reset: Micro-Recovery Tips for Live Event Pros
In live events and pro AV, the pace is relentless. You’re solving problems before they exist, making split-second decisions, and pivoting when the plan changes… again. You’re juggling crews, clients, caffeine, and maybe even your sanity.
But when the headset comes off—or you find five blessed minutes between back-to-back calls—what do you actually do?
If you’re like most of us… you scroll.
Here’s the truth: mindless scrolling isn’t rest. And when your job runs on adrenaline, you don’t need more noise—you need recovery.
Next time you get five minutes, try one of these instead:
1. Breathe With Intention
Yes, it sounds basic. But under pressure, deep breathing is one of the fastest ways to calm your nervous system. Step away—literally or metaphorically—and take 10 slow, intentional breaths. Inhale slow, exhale slower. One minute of this can lower cortisol, sharpen your brain, and help you re-enter the chaos with clarity.
2. Step Outside and Reset Your Senses
Loading dock, alleyway, venue rooftop—wherever you can find it, take a moment outside. Feel actual air. Look at the sky. Let your body remember it exists outside fluorescent lighting and headset chatter. No agenda. Just real-world input.
3. Do a Brain Dump
Got 86 mental tabs open? Same. Take five minutes and offload. Grab a notebook (or your Notes app) and write it all out: gear lists, random to-dos, client asks, caffeine-induced epiphanies. You’re not solving—just clearing space so your brain can breathe.
4. Stretch—Like You Mean It
Production is physical. Even if you’re not climbing truss or hauling cases, your body’s working. Shoulders? Tense. Back? Tight. Neck? Holding the weight of the world. A few intentional stretches can keep you loose, mobile, and slightly less dinosaur-shaped by show close.
5. Listen to Silence (or Music That Actually Calms You)
In an industry built on sound cues and comm chatter, five minutes of silence is a radical act. Find it if you can. If not, queue up a song that grounds you. Not a hype track—a downshift. You’re not trying to ramp up. You’re trying to reset.
Here’s the Real Talk
You don’t need a retreat in the woods to care for your mental health. You just need five minutes—and the choice to use them well.
At Epic, we believe sharp teams make sharp shows. And sharp teams don’t just grind—they recover. So next time you reach for your phone, maybe don’t. Breathe. Move. Listen. Write. Reset.
You’ll show up better for your show, your crew, and yourself.
