11 Micro-Moments to Banish Anxiety in Under a Minute

5. Shoulder Unclench & Roll (25 seconds)

Tension often sits in the shoulders and neck; releasing it changes how you feel. Sit or stand comfortably and take a gentle inhale. On the exhale, lift both shoulders toward your ears, hold briefly, then roll them back and down with a smooth motion. Repeat this two to three times, coordinating movement with breath. You can add a soft sound-free exhale to amplify the release. This physical cue interrupts the body’s stress posture and signals safety to your nervous system. What to expect: lighter shoulders and easier breathing. Tip: do this after long screen time or when you notice jaw clenching. Clinician note: movement-based micro-practices reduce muscle tension linked to anxiety symptoms.

6. Focused Listening (35 seconds)

Direct your attention to sounds around you for a quick present-moment check-in. Close your eyes if comfortable. Notice three distinct sounds without labeling them as good or bad. Let each sound arrive and pass. Keep the attitude curious, not reactive. This practice trains attention and pulls you away from anxious storylines that live in the mind. It’s particularly useful in busy environments where silence isn’t possible. What to expect: a break from ruminative thinking and a calmer inner atmosphere. Tip: try focused listening during commute waits or while standing in line. Clinician note: sensory-focused attention is a core element in many mindfulness programs for anxiety reduction.