1 Minute Habit for October 4

Breathe in through nose, out through mouth 5 times

Nasal breathing filters and humidifies air while stimulating the vagus nerve, which controls the parasympathetic 'rest and digest' response.

Mouth exhalation allows for slower, more controlled release of breath, increasing carbon dioxide tolerance and improving oxygen exchange efficiency by up to 20%.

This simple breathing pattern creates a natural rhythm that many ancient practices have used for centuries. The nose-mouth combination leverages the unique benefits of both breathing pathways.

When we consciously direct breath through different pathways, we engage the brain's respiratory centers more fully, creating a stronger mind-body connection and interrupting automatic stress responses.

Calms nervous system quickly
Increases oxygen exchange efficiency
Provides tangible breath awareness
Reduces anxiety and stress
Creates mindful breathing pattern

📖 Supporting Research:

NIH Study on Breathing Patterns

💡 Actionable Tips

Place hand on belly to feel the breath movement
Make exhale slightly longer than inhale
Keep shoulders relaxed and jaw unclenched
Focus on the sensation of air passing through nostrils
Let the out-breath be audible but not forced

🔄 How to Adapt This Habit

💼 For Busy Professionals:Use before important meetings or decisions
👶 For Parents:Practice together with children as a 'dragon breath' game
📚 For Students:Do between study sessions to reset focus

💬 Join the Challenge

🌬️ Feel that shift?

You just gave your nervous system a 60-second vacation without leaving your chair!

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

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What did you experience with nose-mouth breathing?

Take 10 deep breaths

Blink slowly and relax your eyes

💬 Your Success Stories

I started doing this breathing pattern during my commute when traffic gets stressful. At first it felt silly, but now it's my go-to reset button. Those five breaths are often enough to keep me from reacting to frustrating situations. It's like a pause button for my temper.

— Maria

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