Micro-practices are short, science-backed techniques you can do in just a few minutes: a round of box breathing after emails, stretching at your desk between meetings, jotting down a gratitude note, or taking a mindful pause before a difficult conversation. These taps into your body’s and mind’s natural ability to reset and recharge.
The science is clear: short activities that shift your attention or breathing pattern activate the parasympathetic nervous system (sometimes called “rest and digest”). This quickly lowers stress, balances energy, and helps you return to work with greater focus. Evidence shows that repeated micro-practices throughout the day also encourage sustained emotional balance, reducing the risk of burnout.
The beauty of micro-practices is accessibility. There is no need for a meditation room, a yoga mat, or special training, everyone can try a brief exercise, reflect for a minute, or stretch beside their chair. When teams make space for these moments (perhaps starting meetings with a breath or ending the week with a gratitude round), the workplace atmosphere shifts noticeably. Staff become less reactive, more available for new ideas, and able to build resilience, one small step at a time.
If you are ready to experiment, try this: set a timer for two-minute pauses three times during your next workday. Each time, breathe deeply, stretch, or jot down a positive outcome. Track how you feel at the end of the week and share your top tip with a colleague.
We always enjoy hearing which micro-practices work best for different teams. Use our contact form to share your experiences or ask for further tips to suit your workplace style.