30-second yoga and other 'micropractices' to make you calmer

If you're feeling overwhelmed, consider taking part in short simple "micropractices" to improve your wellbeing.

I'm on a video call with a researcher and I'm laughing uncontrollably. My face is screwed up and my belly hurts, but I don't seem to be able to stop. 

I'm speaking to Natalie Van der Wal, a researcher at Delft University of Technology in the Netherlands, and we are taking part in a short session of laughter yoga. Much like traditional yoga, it starts with a breathing exercise, after which you are guided into emitting a fake laugh. "After a while it often becomes a real laugh," says Van der Wal.

From 05:00 meditation sessions to icy winter swims, modern self-care trends can be time consuming. But numerous studies now show that this doesn't have to be the case. There's growing evidence that short, simple activities can improve our mood, wellbeing and energy.

Eli Susman, author of Micropractice, argues that some can take as little as 30 seconds. These are "micropractices". Here is a selection you can start right now.

Laughter yoga is all about initiating non-humorous laughter, which involves the laughing but not the joke.

Initially my fake giggles felt awkward, but that didn't last long. Then after the laughter session, I felt much more jovial and happier. Our conversation flowed seamlessly. When I told Van der Wal this, she laughed some more. She explained that following a laughter yoga session, she often finds that it's easier to form friendships with participants. 

I felt surprisingly calm too. That's backed up by evidence. In a large meta-analysis (a study of studies) Van der Wal found that non-humorous laughter is about twice as effective as humour-related laughter at reducing depression and anxiety.

The technique: Start with three deep breaths and place your hands on your belly. Then simply start fake laughing. If that feels challenging start by saying: "hi hi hi, ha ha ha" and gradually increase the volume. If often becomes a real laugh. End with another deep breath and think about what you are grateful for. If you have a partner – even better. Try imitating each and see what happens.

If laughing alone (or to a mirror) doesn't tickle you, how about trying a mindful stretch, which Susman refers to as "micro yoga". 

This exercise is particularly useful for anyone who tends to spend time sitting behind a screen for hours on end. This simple yoga exercise can help to from being in the same position for prolong periods of time, Susman tells me. This is the hunched position we sometimes adopt when sitting in front of a s screen for a long period. As we speak, he guides me into a gentle stretch that eases the tension in my neck and makes me think........

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