Self-care does not always have to involve long meditation sessions or intensive workouts. Research suggests that simple activities lasting just a few seconds can help improve mood, reduce stress and support wellbeing.

These short activities, known as “micropractices”, can be easily added to everyday routines. Here are four to try, according to BBC.

Laughter yoga

Laughter yoga involves deliberately laughing without relying on humour. The idea is to start with fake laughter, which can eventually turn into genuine laughter.

Research led by Natalie Van der Wal of Delft University of Technology found that non-humorous laughter can help reduce symptoms of depression and anxiety.

Try it: Take three deep breaths, place your hands on your belly and start laughing. If it feels awkward, begin with “hi hi hi” or “ha ha ha” and gradually increase the volume. Finish with another deep breath and think about something you are grateful for.

Micro yoga

Long periods of sitting, particularly in front of a screen, can leave the neck, shoulders and back tense. A short mindful stretch can help break up that pattern.

One study found that taking 15 to 30 seconds to stretch every 15 minutes improved productivity by around 15%. Other research suggests that combining stretching with deep breathing and mindfulness can also help reduce psychological distress.

Try it: Interlace your fingers behind your back. As you inhale, extend your arms down and gently lift your chest. As you exhale, relax into the stretch. Hold for two or three slow breaths.

Slow breathing

When people are stressed, the body can enter a “fight or flight” state. Slow, deep breathing can activate the parasympathetic nervous system, which is associated with rest and relaxation.

Research has linked breathing exercises with lower levels of stress, anxiety and depression. A recent study also found that three slow breaths increased brain activity associated with calmness, focused attention and relaxation.

Try it: Sit comfortably and close your eyes. Take three slow breaths, spending about 10 seconds on each breath. Make the exhale slightly longer than the inhale and focus on the movement of air through your lungs.

Self-compassionate touch

A simple touch-based exercise may also help people manage stress. In one study, participants placed their hands over their heart and belly while directing kind thoughts towards themselves.

Those who practised the exercise for just 20 seconds had lower levels of the stress hormone cortisol than participants in the control group.

A follow-up study also found that practising the technique more frequently was associated with greater improvements in self-compassion six months later.

Try it: Place one or both hands gently over your chest or upper arms. Take a slow breath and focus on the warmth and pressure of your hands while thinking something kind about yourself.

Make it part of your routine

There is no need to try all four practices. Researchers suggest experimenting with different techniques and finding one that fits naturally into your daily routine.

Even ordinary activities such as walking or washing dishes can become mindful breaks by paying attention to your breathing and surroundings.

The goal is not to add another demanding task to your day, but to create brief moments that can help interrupt stress and improve your sense of wellbeing.