The 5-Minute Mindfulness Routine to Reduce Stress and Boost Focus

Why Mindfulness Works

A 2023 study in *JAMA Internal Medicine* found that just 5 minutes of daily mindfulness reduced stress hormones by 26% and improved cognitive performance by 18%.

The Science Behind Quick Mindfulness

Mindfulness activates the prefrontal cortex (rational thinking) and calms the amygdala (stress response). Even brief sessions create lasting neural changes.

The 5-Step Routine

1. Box Breathing (1 Minute)

Inhale (4 sec) → Hold (4 sec) → Exhale (4 sec) → Hold (4 sec). Used by Navy SEALs to maintain calm under pressure.

2. Body Scan (2 Minutes)

– Start at your toes, notice tension

– Move upward, releasing each muscle group

3. Gratitude Focus (1 Minute)

Harvard research shows gratitude practices increase serotonin production by 23%.

Real-Life Application

Mark, a financial analyst, uses this routine before meetings. His productivity increased by 31% (tracked via RescueTime).