Misaligned headset view position/ body tracking

I have a quest 3s and have had no issues for the last few days since I got it, but now my avatar in games is hunched over making it hard to see my hips or chest, and feeling like my view is from in front of my head instead of where my head is at. It also messed up my controller tracking/ perspective in pass through mode, since usually my hands and controllers would match up perfectly and the controllers would have a mixed reality effect to see battery life and a representation of my controllers in passthrough, making it hard to distinguish the two from reality to vr, but now the representation of my hands and controllers dont line up and are smaller than what I see. It's almost like everything seems a bit bigger in passthrough, but smaller in games.

Long story short, can I reset the position of my body and head to line up with my own because this is making it hard to interact with holsters and causing bad arm and hand tracking in game apart from the jarring experience of seeing from a foot ahead of my nose