Hábito de 1 minuto · #160
Hábito de 1 minuto para 9 de junio
Press your tongue to the roof of your mouth and breathe deeply
Por qué este hábito ayuda
This sneaky trick activates your body’s relaxation response—it’s like a secret off-switch for stress that no one can see you using!
It also trains better breathing habits by gently encouraging nasal breathing over mouth breathing.
Lo que harás en 1 minuto
- Soothes your nervous system by activating the vagus nerve.
- Encourages nasal breathing, which supports calm and focus.
- Totally invisible—you can use it in meetings, class, anywhere.
- Grounds your attention when you’re anxious or scattered.
- Quickly creates a sense of stability and inner calm.
Resumen rápido
Placing your tongue gently on the roof of your mouth (just behind your teeth) while breathing helps engage your parasympathetic nervous system.
This tiny gesture sends calming signals through your body—without anyone around you knowing what you’re doing!
Lo que dice la ciencia
Cómo empezar ahora mismo
- Breathe in through your nose while gently pressing your tongue upward.
- Exhale slowly through your nose and notice the calm.
- Use it right before speaking, walking into a room, or when stress rises.
Cómo adaptar este hábito
Si tienes poco tiempo por trabajo
Use it during back-to-back meetings to center yourself quickly.
Si tienes hijos
Practice while doing chores—helps you stay grounded even in chaos.
Si estás estudiando o en formación
Do it before taking a test or giving a presentation—it’s invisible calm.
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💬 Tus Historias de Éxito
Before a big call, I tried pressing my tongue up and breathing slowly. It felt like I took a mini time-out without anyone noticing—super effective!
— Mira
