Glow-Up

Let’s face it, we’re all busy. Between work, social life, and trying to keep up with everything else, finding time for self-care can feel impossible. But what if I told you that just a few one-minute habits, inspired by Japanese wellness, could make a noticeable difference in your health? I tried it, and honestly, I was amazed!

These aren’t about drastic lifestyle overhauls, just simple, quick additions to your routine that can have a surprisingly big impact.

1. The “Deep Belly Breath” Moment (1 Minute):

• What it is: A quick minute of focused deep breathing, known as “kokyu-ho.”
• How to do it: Sit or stand comfortably, close your eyes, and inhale deeply through your nose, letting your belly expand. Exhale slowly through your mouth.
• Why it works: It calms your nervous system, reduces stress, and improves focus. Perfect for a mid-afternoon pick-me-up or before bed.

2. The “Mini Matcha Moment” (1 Minute):

• What it is: A quick, simple preparation of matcha green tea.
• How to do it: Whisk a small amount of matcha powder with hot (not boiling) water until frothy.
• Why it works: Matcha is packed with antioxidants and provides a gentle, sustained energy boost without the jitters of coffee. It’s also a great way to incorporate more greens into your day.

3. The “Posture Check” (1 Minute):

• What it is: A quick check and adjustment of your posture, inspired by Japanese focus on graceful movement.
• How to do it: Stand tall, shoulders relaxed, and imagine a string pulling you up from the crown of your head.
• Why it works: It improves circulation, reduces back pain, and boosts your confidence. Plus, good posture just looks and feels better!

4. The “Mindful Meal Start” (1 Minute):

• What it is: A moment of gratitude before eating, similar to the Japanese concept of “itadakimasu.”
• How to do it: Before you take your first bite, take a moment to appreciate your food and the people who made it possible.
• Why it works: It encourages mindful eating, helps with digestion, and fosters a sense of gratitude.

5. The “Quick Stretch and Release” (1 Minute):

• What it is: A quick stretch to release tension, drawing from Japanese stretching techniques.
• How to do it: Simple neck rolls, shoulder stretches, or a quick forward bend to release back tension.
• Why it works: Releases muscle tension, improves flexibility, and boosts energy. Especially useful if you are sitting at a desk all day.

6. The “One-Minute Clean Up” (1 Minute):

• What it is: Tiding up one small space, similar to the Japanese art of organizing.
• How to do it: Clear off your desk, make your bed, or organize your bag.
• Why it works: A clean space helps create a calm mind, and can reduce stress.

My Experience:

Honestly, I was sceptical at first. But after a month of incorporating these one-minute habits, I noticed a real difference. I felt more energized, less stressed, and generally healthier. It’s amazing how such small changes can add up to such a big impact.

Try it Yourself!

Pick one or two of these habits to start with. You don’t have to do them all at once. Be kind to yourself, and remember that even small steps can lead to big changes. You’ve got this!