1 Minute Habit · #99

1 Minute Habit for April 9

Place your hand on your heart and take 3 slow breaths

Today’s Habit · #99Category: Mindfulness & Breathing

Why This Habit Helps

This grounding practice helps connect breath to emotion and builds calm.

Touch and breath together regulate the nervous system and increase self-awareness.

What You’ll Do in 1 Minute

Calms the nervous system.
Encourages emotional awareness.
Builds self-kindness.

Quick Overview

Sometimes the most powerful moments are the simplest.

Placing your hand on your heart while breathing creates a direct line to compassion and calm.

What the Research Says

American Heart Association – Breathing Brings Benefits

Why This Habit Matters

Placing your hand on your heart while breathing connects touch and breath to regulate emotions and create calm.

This simple practice builds self-awareness and nurtures emotional resilience.

How to Get Started

Close your eyes if it feels comfortable and breathe in slowly through the nose.
Feel the warmth of your hand as you exhale slowly.
Let the rhythm of your breath be your anchor.

How to Adapt This Habit

If you’re a busy professional

Take this moment before opening your inbox to stay centered.

You can do this while sitting at your desk or in your car between errands.

If you’re a parent

Use this moment after a tough interaction with your child to reset emotionally.

Teach older kids to place a hand on their heart as a way to calm themselves too.

If you’re a student or learner

Before a test or after a social challenge, take three breaths to ground yourself.

This practice can help reduce overwhelm and improve clarity before focusing on homework.

💬 Join the Challenge

💗 Breathe with your heart today.

Let us know how it made you feel—lighter, calmer, or just more aware of yourself.

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

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Have you ever used touch and breath together to calm yourself?

Stretch your arms above your head

Sit in silence for 1 minute

💬 Your Success Stories

I didn’t realize how disconnected I felt until I placed my hand on my heart and just breathed. At first it felt awkward, but as I breathed in slowly, I noticed a softening in my shoulders. It gave me a pause I didn’t know I needed. Now, whenever I feel overwhelmed, I do this and feel more anchored in my body.

— Jason

✨ Share Your Success Story

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