Short physical and mental micro-practices improve well-being

Recent research highlights how brief physical and mental activities, known as ‘micro-practices,’ can significantly improve well-being and cognitive function.

Short exercises such as laughter yoga—deliberately initiating laughter without a joke—have been shown to be potentially twice as effective as humor-based laughter in reducing symptoms of anxiety and depression. Additionally, ‘micro-yoga’ involving 15 to 30 seconds of stretching every 15 minutes can increase productivity by approximately 15%. Deep breathing exercises, specifically taking three slow breaths, can also activate the parasympathetic nervous system to promote calm.

Furthermore, a study from the University of Tsukuba indicates that even 10 minutes of light running at a slow pace (3–6 km/h) can enhance mood, alertness, and self-control. Researchers observed increased oxygenated hemoglobin in regions of the left prefrontal cortex associated with mood and cognitive functions. Scientists hypothesize that the rhythmic movement of the head during running may contribute to these neurological benefits.