Looking after your mood does not always need long meditation sessions; evidence is growing that small, simple actions can lift mood, wellbeing and energy. According to the author of the book 'Micropractices', some take just 30 seconds. BBC senior health correspondent Melissa Hogenboom tried several of them.

The first is laughter yoga: laughing on purpose without jokes. Researcher Natalie van der Wal of Delft University of Technology says fake laughter often turns into real laughter. Her meta-analysis found laughter without humour roughly twice as effective at reducing depression and anxiety as laughter prompted by jokes. Method: three deep breaths with a hand on the belly, then 'hee hee hee, ha ha ha', gradually louder.

The second is 'micro yoga', useful for people who sit at screens for hours. One study found that stretching for just 15 to 30 seconds every 15 minutes raised work performance by about 15 percent. Interlace your fingers behind your back, stretch your arms down and lift your chest gently as you breathe in, and relax as you breathe out. Check with a doctor if unsure about any new exercise.

The third is three slow breaths. A study led by Amit Kumar of the University of Naples Federico II found that three slow, long breaths raise the brain's alpha and theta waves, linked to calm and focus. Take three breaths over about 10 seconds, making each exhale longer than the inhale.

The fourth is a 20-second 'self-soothing touch': placing a hand on the chest or upper arm while thinking kindly about yourself. Research by the book's author and colleagues found it significantly lowered the stress hormone cortisol. Van der Wal's advice is not to try everything but to find the one that suits you.

Photo: Nauravainenanu / Wikimedia Commons (CC BY-SA 3.0)

Source: BBC Bangla