Improving your wellbeing does not necessarily require lengthy meditation sessions, elaborate routines or hours at the gym. A growing body of research suggests that very short “micropractices”, sometimes lasting as little as 20 or 30 seconds, may help reduce stress and improve mood.
Researcher and Micropractice author Eli Susman argues that small interventions can be easier to incorporate into everyday life, while still providing meaningful benefits when practised regularly.
Here are four techniques worth trying.
Try laughter yoga
Laughter yoga involves deliberately laughing without relying on humour or a joke. It can initially feel artificial, but the forced laughter may gradually become genuine.
Researcher Natalie Van der Wal, of Delft University of Technology, has studied the effects of non-humorous laughter. A meta-analysis found that deliberately initiated laughter may have benefits for depression and anxiety.
Try it: Take three deep breaths with your hands on your stomach, then deliberately begin laughing. Starting with repeated “ha” sounds may make it easier. Finish with another deep breath and briefly think about something you appreciate.
Take a 30-second stretch
For people who spend long periods sitting at a computer, a brief mindful stretch can interrupt prolonged periods in the same posture.
One study found that taking 15 to 30 seconds to stretch at regular intervals was associated with improved productivity.
Other research suggests combining stretching with mindfulness and controlled breathing may also benefit psychological wellbeing, while mindful stretching breaks have been studied in relation to burnout.
Try it: Interlace your fingers behind your back. As you breathe in, gently extend your arms downwards and lift your chest. Relax slightly as you breathe out and hold the stretch for two or three slow breaths.
If you have an injury, health condition or concerns about stretching safely, seek appropriate medical advice.
Take three slow breaths
When stress begins to build, simply slowing your breathing may help calm the nervous system.
Slow breathing can activate the parasympathetic nervous system, associated with the body's “rest and digest” response. Research has also linked controlled breathing exercises with reductions in stress, anxiety and depression.
In another study, researchers found that three slow, deep breaths increased brain activity associated with calm attention and relaxation.
Try it: Sit comfortably and take three slow breaths of roughly 10 seconds each, allowing the exhale to last longer than the inhale. Focus on the sensation of the air entering and leaving your body.
For more significant or persistent stress or anxiety, a 30-second exercise should not be viewed as a substitute for professional support.
Practise self-compassionate touch
Self-compassion can also be incorporated into a very short break.
In one study, participants practised a brief “self-soothing touch” exercise by placing their hands over their heart and stomach while directing compassionate thoughts towards themselves.
Those practising the exercise for around 20 seconds showed lower levels of the stress hormone cortisol compared with a control group.
Follow-up research also linked more frequent practice with greater improvements in self-compassion over time.
Try it: Place one or both hands gently over your chest or upper arms. Take a slow breath, notice the warmth and pressure of your hands and direct a kind, reassuring thought towards yourself.
Find the habit that works for you
There is no need to practise every technique.
Brief mindful pauses can be incorporated into activities you already do, whether that means taking several conscious breaths before a meeting, stretching after sitting at your desk or slowing down for a moment while washing the dishes.
The important point is not that 30 seconds can magically transform your mental health. Rather, small practices are easy to repeat, and regularly interrupting stress with a moment of breathing, movement, laughter or self-compassion may make them useful additions to everyday life.
Source: BBC
