Stillness trains presence, not perfection. Practice: • Sit or stand without moving for 60 seconds • Feel contact points: feet, seat, back • Let breath move naturally Why this matters: Micro-stillness lowers activation and builds attentional control. Use it today: Before switching tasks or entering a new role.

This mid-week practice is all about slowing ourselves down. Rushing is a nervous system response, not a productivity strategy. Practice: • Pick one activity • Do it 10% slower • Notice the shift in breathing and internal pace Why this matters: Slowing movement slows the nervous system and reduces cognitive noise. Use it today: Walking, typing, eating, or preparing food.

This midweek practice is the physiological sigh or sometimes called the "cyclic" sigh. This is one of the fastest ways to reduce acute stress. Practice: • Inhale through the nose • Take a second small top-up inhale • Long slow exhale through the mouth • Repeat 2–3 times Why this matters: This breath naturally reduces CO₂ and lowers activation. Use it today: When you feel pressure, irritability, or a fast internal tempo.

New Year's Eve and lot of us are thinking about intentions for the new year... let us perhaps start withour posture. The posture influences your emotional baseline, and has been shown to have effects on mood, confidence, and perception. A regulated posture creates a regulated mind. Practice: Lengthen the spine Drop the shoulders Open the chest slightly Slow deep inhale Slow full exhale Why this matters: Posture changes breathing patterns and neurological signaling within seconds. Use it today: Any time you want to shift your state without talking yourself into it.

Stress pulls attention into your head. Bring it back into your body. Practice: • Start at the feet • Move awareness up through legs, torso, shoulders, face • Notice tension without judgment • Exhale it out Why this matters: A quick scan interrupts rumination and grounds attention. Use it today: Before social events, transitions, or family interactions. Let us know how it goes!