Glitch in 3d home environment. Endlessly falling, glitching interface.

Lately I've had these glitches in the immersive home/horizon central. I don't know the exact name the default 3d environment I don't even know how I got there but I guess I got over the edge somehow and I'm falling endlessly in the sky. Then it makes the entire interface glitch with a weakly flickering constantly and the controllers are contunuously rumbling gently.

Is there a way to reset it to the default location or something without rebooting the headset? I have a quest 3.