1 Minute Habit · #70
1 Minute Habit for March 11
Take 3 Deep Breaths and Smile
Why This Habit Helps
Combining deep breathing with a smile releases endorphins and lowers stress hormones.
Smiling—even when you don’t feel like it—triggers positive emotional responses in the brain.
What You’ll Do in 1 Minute
- Promotes relaxation and reduces stress.
- Increases oxygen flow to the brain for better focus.
- Boosts overall mood and well-being.
Quick Overview
Try this: Take 3 deep breaths and smile gently while exhaling.
It may feel silly at first, but your brain reacts to smiling as if you were genuinely happy!
What the Research Says
How to Get Started
- Take three slow, deep breaths, inhaling through the nose and exhaling through the mouth.
- Try smiling while breathing—your brain will associate it with happiness.
- Use this technique before a stressful moment (e.g., before a presentation or difficult conversation).
How to Adapt This Habit
If you’re a busy professional
Take three deep breaths before a stressful task or meeting to center yourself.
If you’re a parent
Practice this with your child as a way to help them regulate emotions.
If you’re a student or learner
Use this technique before an exam or presentation to reduce anxiety and boost confidence.
🎮 Love a Quick Challenge?
You Might Also Like
💬 Your Success Stories
Before every shift, a nurse started taking three deep breaths while smiling softly. It was a small ritual that helped her ground herself before stepping into a busy day. She noticed it eased her nerves and gave her a sense of calm clarity. Even when things were chaotic, this one-minute practice reminded her to return to her breath. Over time, she taught it to coworkers and even patients who felt anxious. It wasn’t about forcing joy—it was about creating space for peace. The smile, though subtle, seemed to shift her energy. She called it her ‘reset button’—and it worked every time.
