There’s a growing body of research showing that very brief mind-body practices—sometimes lasting as little as 20 seconds—can have surprisingly powerful effects on wellbeing. These “micropractices” help interrupt ruminative thought patterns, calm the physiological stress response, and promote feelings of peace and safety that can last well beyond the practice itself.
A recent Journal of Medical Internet Research study looked at whether very brief stress-reduction exercises could help calm both the mind and the body. Instead of long sessions, the researchers tested short, “just-in-time” interventions that people could do whenever stress popped up. These included simple breathing and attention-focusing exercises, each lasting about one minute. What they found was that even these tiny practices could reduce stress and support healthier heart-related signals, showing that short, accessible moments of mindful attention can have measurable neurophysiological benefits—especially when they’re triggered at moments of need.
Other studies comparing short and long meditation sessions suggest that 5–10 minute practices, done consistently, may reduce stress more effectively than longer sessions that are harder to maintain—supporting the simple truth that:
The most effective practice is the one you actually do!
This is where sophrology really comes into its own, because sophrology exercises can be adapted into short, accessible micropractices that slot easily into daily life—at home, at work, or during moments of stress and anxiety. Emerging neuroscience research indicates that neurophysiological changes can begin within just 2–3 minutes of starting a practice and tend to peak around 7–10 minutes, meaning even brief sessions can make a real difference. What a relief to know that we don’t need long, elaborate routines to benefit: it’s the small practices we return to regularly that matter most. Micropractices, like those used in sophrology, could be the key.
Try microdosing sophrology in the week ahead. Whether it’s a minute of breathing, body awareness, or simple focus, these brief practices can be a powerful way to build resilience and reduce stress throughout the day.
One micropractice for each day of the week:
Do just the one practice throughout the day, as often as you can, and especially when you notice feeling overwhelm, anxiety, distraction or low energy. Each one should take between 20 seconds and a minute.
DAY1: Bring your attention to your body – ask yourself: what do I feel inside? Listen in, notice sensations, feelings, tensions, tiny movements, whatever is happening. Following where your attention is drawn, with no judgement, just curiosity.
DAY 2: Close your eyes, let your shoulders drop, breathe in while you count, and breathe out again for the same count or just a little longer. Find a count that is comfortable for you and use it to continue counting and breathing for around a minute.
DAY 3: Breathe in, hold your breath and gently tense all the muscles in your whole body. Feel the tension for moment, then breathe out and let go. Do this 3 times, each time gathering up tensions – physical, emotional, mental – and releasing.
Day 4: Listen to sounds far away and even further. Then listen to sounds closer by – around where you are. Finally, listen to sounds of your own body. Listen to everything and notice what may have gone unnoticed before.
DAY 5: Breathe in and raise your shoulders to your ears. Hold your breath as you gently bounce your shoulders up and down. Breathe out to release. Do it twice more if you feel like it.
Day 6: Breathe out very slowly, perhaps through pursed lips. Keep breathing out until you have no more breath in your lungs, then breathe out just a little more.
Day 7: Take a conscious breath down into your belly, relax your whole body, and smile!
For long-term neurophysiological changes to take place, it is still recommended to include a few 10 to 20 minute practices in your routine. Find a selection of 10 minute practices on our Vimeo channel here.