1 Minute Habit for July 2

Exhale through a straw slowly

This mimics the 'physiological sigh'—a natural breathing pattern that resets stress responses by activating the vagus nerve.

The slight resistance of the straw prolongs your exhale, triggering instant calm.

Stanford neuroscientists found that extending your exhale is the fastest way to calm the nervous system. A straw creates perfect resistance for this.

Think of it as a 'reset button' for fight-or-flight mode—especially useful before stressful events.

Mimics a physiological sigh to reduce stress
Slows heart rate within 30 seconds
Portable anxiety relief tool
Helps release clenched jaw muscles
Focuses mind on prolonged exhale

📖 Supporting Research:

Stanford Study on Extended Exhales

💡 Actionable Tips

Place a straw in your mouth (or purse your lips if no straw).
Inhale normally through your nose for 4 counts.
Exhale slowly through the straw for 6-8 counts.
Repeat 3-5 times. Notice your shoulders dropping.

🔄 How to Adapt This Habit

💼 For Busy Professionals:Use before important calls—keeps voice calm too
👶 For Parents:Turn it into a game: 'Blow the imaginary bubble' with kids
📚 For Students:Try during exam prep to reduce test anxiety

💬 Join the Challenge

🌬️ Try it now—did your jaw unclench?

Your breath is always with you as an anchor.

🌱 Be part of the habit community — follow us on Instagram @1minutehabit and tag us to share your journey!

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How did straw breathing affect you?

Try a 1-minute humming exercise

Draw or color for 1 minute

💬 Your Success Stories

I started keeping a straw in my work bag after learning this trick. Before client meetings, I duck into the bathroom stall and do 3 straw exhales. My heart no longer races—it’s like magic!

— Raj

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