Your 30 Second Habits to Help Improve Your Mood
Your 30 Second Habits to Help Improve Your Mood
If you’re feeling overwhelmed, try short, simple “micropractices” to improve your well-being. I’m on a video call with a researcher, and I’m laughing uncontrollably. My face is screwed up, and my belly hurts, but I don’t seem to be able to stop.
The BBC news service have been speaking to Natalie Van der Wal, a researcher at Delft University of Technology in the Netherlands, and we are taking part in a short session of laughter yoga. Like traditional yoga, it starts with a breathing exercise, after which you are guided to emit a fake laugh. “After a while it often becomes a real laugh,” says Van der Wal. We thought, on this occasion, we would pass the actual news post along in the hope it helps readers.
From 05:00 meditation sessions to icy winter swims, modern self-care trends can be time consuming. But numerous studies now show that this doesn’t have to be the case. Growing evidence suggests that short, simple activities can improve our mood, wellbeing, and energy.
Eli Susman, author of Micropractice, argues that some can take as little as 30 seconds. These are “micropractices”. Here is a selection you can start right now.
Laughter yoga
Laughter yoga is all about initiating non-humorous laughter, which involves laughing but not at a joke.
Initially, my fake giggles felt awkward, but that didn’t last long. Then after the laughter session, I felt much more jovial and happier. Our conversation flowed seamlessly. When I told Van der Wal this, she laughed some more. She explained that after a laughter yoga session, she often finds it easier to form friendships with participants.
I felt surprisingly calm too. That’s backed up by evidence. In a large meta-analysis (a study of studies), Van der Wal found that non-humorous laughter is about twice as effective as humour-related laughter at reducing depression and anxiety.
The technique: Start with three deep breaths and place your hands on your belly. Then start fake laughing. If that feels challenging, start by saying: “hi hi hi, ha ha ha” and gradually increase the volume. It often becomes a real laugh. End with another deep breath and think about what you are grateful for. Suppose you have a partner – even better. Try imitating each and see what happens.
Micro yoga
If laughing alone (or to a mirror) doesn’t tickle you, try a mindful stretch, which Susman calls “micro yoga”.
This exercise is particularly useful for anyone who spends hours sitting behind a screen. This simple yoga exercise can help prevent being in the same position for long periods of time, Susman tells me. This is the hunched position we sometimes adopt when sitting in front of a s screen for a long period. As we speak, he guides me into a gentle stretch that eases the tension in my neck and makes me think more about my posture.
One study found that taking just 15 to 30 seconds to stretch every 15 minutes improved productivity by about 15%. While this isn’t yoga per se, other research suggests that pairing stretching with deep breaths and mindfulness can be more effective at reducing psychological distress. Mindful stretching breaks have also been shown to reduce burnout and medical errors.
If in doubt, seek a medical opinion before starting a new exercise regimen. All stretching comes with inherent risks.
Slow breaths
If you are stressed or experiencing some anxiety, there’s abundant evidence that mindful breathing practices can help calm the nervous system.
Physiologically, slow, deep breaths can reduce the fight-or-flight response by activating the parasympathetic nervous system, our “rest and digest” state. Breathing exercises have therefore also been found to reduce stress, depression and anxiety.
In one recent study, a team found that taking three slow, deep breaths boosted alpha waves in the brain, which are associated with calm and focused attention, as well as theta waves, which are associated with deep relaxation.
Amit Kumar, a researcher at the University of Naples Federico II, Italy, led the research. He advises using this technique as often as needed, in the office before a big meeting or whenever our mind is racing. If we do this regularly throughout the day, it can help prevent stress from accumulating, he says.
However, Kumar suggests that those experiencing greater stress may want to do more than 30 seconds of breathwork.
The technique: Sit in a comfortable position and close your eyes. Take three slow, deep breaths lasting about 10 seconds each, with a longer exhale than inhale. Focus on the sensation of air entering and leaving your lungs. Repeat this as many times as you like throughout the day.
Self-compassionate touch
It’s long been understood that we benefit from touch. And while human touch is hard to replace, a study by Susman and colleagues has found that we can experience lasting benefits from a simple exercise of “self-soothing touch” in as little as 20 seconds.
In the study, participants placed their hands over their heart and belly while directing kind thoughts to themselves. Those who practised it for only 20 seconds had significantly lower levels of the stress hormone cortisol than the control group.
Sussman emphasises the importance of being compassionate to ourselves – something he thinks is underrated.
In a follow-up study published this week, Sussman found that increasing the frequency of the practice was linked to even greater improvements in feelings of self-compassion six months later.
The technique: Place one or both hands gently over your chest or upper arms. Take a breath and focus on the warmth and gentle pressure of your hands while thinking kind thoughts about yourself.
Mindful living
Remember there’s no need to try every intervention, but to find one that works as part of your lifestyle. “Try them out and see what fits,” advises Van der Wal. “The dose you need might be different for every person. Do what feels good.”
You may find you can incorporate mindful breaks into everyday activities like walking or taking deep breaths while washing up. This will help improve your wellbeing and lower your stress in the process.
As for me, one practice I hope to continue with is laughter yoga. My belly still hasn’t quite recovered, and I feel all the better for it.
* Melissa Hogenboom is a senior health correspondent at the BBC and author of Breadwinners and The Motherhood Complex. She is melissa_hogenboom on Instagram.